Baked Tofu Katsu

Baked Tofu Katsu is a crispy and satisfying Japanese dish that offers a healthier twist on the traditional katsu. This high-protein meal is perfect for a light yet fulfilling dinner, combining the flavors of panko-crusted tofu with a savory dipping sauce.

Ingredients

• Firm tofu - 300 grams
• Panko breadcrumbs - 100 grams
• All-purpose flour - 50 grams
• Unsweetened soy milk - 100 ml
• Nutritional yeast - 2 tablespoons
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cooking spray or olive oil - for greasing
• Tonakatsu sauce - for serving

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu for 15-20 minutes to remove excess moisture, then slice it into 1 cm thick pieces.
3. In a shallow bowl, mix the all-purpose flour with salt, black pepper, garlic powder, and onion powder.
4. In another bowl, pour the soy milk and add nutritional yeast, stirring to combine.
5. Place the panko breadcrumbs in a third bowl.
6. Dip each tofu slice first in the flour mixture, then in the soy milk mixture, and finally coat it with panko breadcrumbs.
7. Arrange the breaded tofu on a baking sheet lined with parchment paper and spray lightly with cooking spray or brush with olive oil.
8. Bake in the preheated oven for 25-30 minutes, flipping halfway through, until golden and crispy.
9. Serve hot with tonkatsu sauce drizzled on top or on the side.

Nutrition

• Calories: 350
• Protein: 22 g
• Carbs: 40 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 1 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, making it a great option for vegetarians and vegans.
• Contains antioxidants and essential nutrients from nutritional yeast and tofu.

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