Many people are reluctant to eat tofu: it's a real shame because this food is extremely versatile, as well as being light, healthy and health-friendly.
Try to prepare the tofu sticks yourself: I will reveal some tips that will be very useful!
Video of the Recipe
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Identity Card of the Recipe
- 198 KCal Calories per serving
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Ingrediants
For the sticks
- 300 g of tofu
- 2 tablespoons of extra virgin olive oil
- About 50 g of breadcrumbs
- 1 pinch of salt
For the marinade
- 20 ml of soy sauce
- 1 teaspoon of sweet paprika
- 1 teaspoon of garlic powder
- 1 teaspoon of chili powder
- 1 teaspoon of chopped rosemary
- 1 piece of ginger
- Untreated lemon juice
- 1 tablespoon of extra virgin olive oil
Materials Needed
- Bowls
- Baking tray
- Knife
Preparation
- Cut the tofu into regular sticks.
- Meanwhile, prepare the marinade. In a bowl, mix the soy sauce with sweet paprika, garlic, chilli, rosemary, ginger and lemon juice. Emulsify with a tablespoon of extra virgin olive oil.
- Dip the tofu sticks in the marinade and leave to flavor for a couple of hours, preferably overnight.
- Drain the tofu sticks from the marinade and roll them in the breadcrumbs.
- Arrange the breaded tofu sticks in a baking tray lined with parchment paper, add a pinch of salt, drizzle with a drizzle of oil and bake in the oven at 180 ° C (mode: ventilated) for about 20 minutes, turning the sticks to half cooked.
The fast version
If you don't want to cook the tofu sticks in the oven, you can decide to brown them in a pan with a drizzle of oil. For a sinful version, dip the sticks in hot oil and fry until golden and crisp.
- The tofu sticks are ready: serve them with a fresh salad or with fries.
Alice's comment - PersonalCooker
You don't need to invent who knows what to offer tasty and captivating dishes! These Tofu sticks - the vegan alternative to fish sticks - are the concrete example that will allow you to achieve huge success with your diners! Serve them with vegetables in a pan or with a simple fresh salad!
That of the Tofu sticks is a not too caloric recipe, which belongs to the whole of the main courses.
Energy is mainly supplied by lipids, followed by carbohydrates and finally by proteins. Fatty acids are mainly monounsaturated, complex carbohydrates and peptides with a medium-high biological value (from soy). Cholesterol is absent and fiber is very high. They do not contain lactose, they are rich in histamine and gluten is also present.
Tofu sticks are suitable for most diets. They do not lend themselves particularly to the diet against overweight but have no contraindications for metabolic pathologies, on the contrary, the good fats of soy can prove useful in the fight against dyslipidemia and primary arterial hypertension.
They are also relevant for lactose intolerance but not for celiac disease and histamine intolerance. The richness of dietary fiber can increase intestinal peristalsis. They respect vegetarian and vegan philosophies; they should also be admitted by all religions.
The average serving of Tofu sticks is about 80-100 g (160-200 kcal).
