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Kerith's Salt & Pepper Tofu

Dinner Lunch Snacks

Crispy on the outside, soft on the inside - Kerith’s golden tofu bites are about to be your new budget-friendly fave!

25 mins
7 ingredients
$1.1 / person
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Kerith's Salt & Pepper Tofu

Gear

Ingredients

Serves = 4

400g block of firm tofu (unflavoured)

1 egg

2 tablespoons reduced-fat milk

½ cup wholemeal breadcrumbs

¼ teaspoon salt

1-2 teaspoons black pepper

2 tablespoons extra virgin olive oil 

It’s this easy

  1. Cut tofu into 1cm cubes. Tip: Pat tofu with some paper towel to remove any excess moisture.
  2. Whisk egg and milk together to make an egg wash.
  3. In a separate bowl, mix breadcrumbs, salt, and pepper.
  4. Dip tofu cubes in egg wash, then coat with breadcrumb mix.
  5. Heat a pan over medium heat, add oil, and cook tofu until golden on all sides.
  6. Serve with steamed or stir-fried vegetables and brown rice or use instead of meat in curries.

Tweaks

  • Try adding garlic powder, smoked paprika, nutritional yeast or dried herbs to the breadcrumb mixture for extra flavour.
  • Make in an Air Fryer: After coating with the breadcrumb mix, place tofu in the air fryer and cook at 200˚C for 15 minutes or until golden. Give the tofu pieces a good shake 3-4 times during cooking so that they crisp up evenly.

Notes

Nutrition information (per serve),

  • Energy (1230kJ)
  • Protein (16.6g)
  • Total Fat (18.3g)
  • Saturated Fat (3g)
  • Carbohydrate (13.8g), (Starch (12.8g), Sugars (1g)
  • Dietary Fibre (4.4g)
  • Sodium (304mg)
  • Calcium (359mg)
  • Iron (3.6mg)

Allergies

Contains: Gluten, Dairy, Eggs.

Why is this good?

Be Healthier

Soyfoods such as Tofu are a great source of protein and essential fatty acids.

More: Tofu recipes (10) Everyday Superfoods

Sharper Thinking

Tofu is a great source of isoflavones which can favourably improve cognitive function and visual memory.

More: Tofu recipes (10) Everyday Superfoods

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Hacks, Myths & FAQs

A Gluten-free diet - is it safe, healthy, and effective?
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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz