Plant Based Diet For Bodybuilding: The Plant-Based And High-Protein Guide To Increase Muscle Mass With Healthy And Whole-Food Vegan Recipes To Fuel Your Workouts by Michael Gill

Author:Michael Gill [Gill, Michael]
Language: eng
Format: azw3, epub
Published: 2020-03-07T16:00:00+00:00

Breaded Tofu Steaks

Preparation Time: 10 minutes

Cooking Time: 12 minutes

Serving: 4

Ingredients:

3 cups (750 grams) tofu, extra-firm, pressed

4 tablespoons tomato paste

2 ½ tablespoons minced garlic

1 cup (236 grams) panko breadcrumbs and more as needed

½ teaspoon ground black pepper

2 tablespoon maple syrup

2 tablespoon Dijon mustard

2 tablespoon soy sauce

4 tablespoons olive oil

2 tablespoon water

BBQ sauce for serving

Directions:

Prepare the tofu steaks: pat dry tofu and then cut them into four slices.

Prepare the sauce: take a medium bowl, add garlic, black pepper, maple syrup, mustard, tomato paste, soy sauce, and water; stir until combined.

Take a shallow dish and place bread crumbs on it.

Working on one tofu steak at a time, first coat it with prepared sauce, then dredge it with bread crumbs until evenly coated and place it on a plate.

Repeat with the remaining tofu slices.

Take a frying pan, place it over medium heat, pour oil in it and when hot, place a tofu steak inside and cook for 4 to 6 minutes per side until golden brown and cooked.

Transfer tofu steak to a plate and repeat with the remaining tofu steaks.

Serve tofu steaks with the BBQ sauce.

Nutrition: 419.4 Cal; 23.9 g Fat; 3.9 g Saturated Fat; 33.3 g Carbs; 4.3 g Fiber; 22.8 g Protein; 3 g Sugar;

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