Tofu Milanese

An easy and delicious way to prepare tofu! Breaded tofu is pan-fried and served with a simple side salad. This meal is satiating enough to fill your belly but quick enough to make that it comes together in 15 minutes. An easy way to transform a block of tofu.

Before I went vegan one of my favorite meals at our local Italian restaurant was chicken milanese. It was simple and satisfying, best served with lots of lemon juice. So, I figured why not do it to tofu? It is very easy to make and is equally delicious. I mean can you ever truly go wrong with something that is fried?

I prefer to use super-firm or high protein tofu for this. I find it fries the best and has the best texture. If you have frozen tofu you can use that as well, as the texture resembles chicken even more. But I know that sometimes I do not have the hindsight to freeze and thaw a block of tofu ahead of time. So if you don’t just use the high protein tofu. It will come vacuum and has very little water in it.


I like to pair this with a light salad. I kept it very simple and did spinach, tomatoes, and a little bit of vegan parmesan. I prefer the violife brand for this. You can also make a salad with arugula or really anything you like. I just find the lightness of the fresh veggies pairs perfectly with the golden crispy tofu. I also love a lot of lemon juice on top but again all comes down to preference. Garnish with some sea salt, black pepper and a bit of basil to feel extra fancy.

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INGREDIENTS

Tofu Cutlets

1/3 block (about 7.5 ounces [200g]) high protein tofu
1/2 cup (60g) fine breadcrumbs
Pinch of salt and pepper
1/4 teaspoon paprika
1/4 teaspoon dried parsley
1/4 teaspoon garlic powder
1/8 cup (15g) chickpea flour
2 tablespoons water
3 tablespoons neutral oil (canola, vegetable, peanut)

Simple Salad

1 cup spinach (about 35g)
1/3 lemon, juiced
1/2 tablespoon olive oil
Pinch of garlic powder and salt, to taste
5 tomatoes, halved
Few slices vegan parmesan

Serve with lemon

METHOD

  1. Prepare the tofu cutlets: pat the tofu dry from whatever little water is on it. In a flat dish mix the breadcrumbs and seasonings together. In a bowl mix the chickpea flour and water together until smooth. Cut the tofu into thirds about a 1/4 inch thick. Coat the tofu in the chickpea flour mixture and then coat in breadcrumbs. Let any excess off chickpea flour drip off before place in breadcrumbs. Coat evenly and repeat. You may have excess breadcrumbs left.
  2. In a medium-sized frypan our in the oil, it should be enough that the bottom is evenly coated. When the tofu is placed it should not be fully submerged, only about half of the way. Allow the oil to warm up for 2 minutes over medium heat. Then place the tofu into the pan. Pan fry on each side for 3 to 4 minutes, until golden brown. Then place on a paper towel-lined sheet.
  3. Meanwhile, in a bowl mix the spinach with the lemon juice, oil, and seasonings.
  4. Once the tofu is done place the spinach and tofu on a dish. Top with the tomatoes and vegan parmesan. Garnish with black pepper, sea salt, and a few pieces of fresh basil.

Serves 1 to 2
*if serving 2 double the salad

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3 thoughts on “Tofu Milanese

  1. This is a new way of eating tofu in a healthy way! It does not just look tasty but makes the meal healthier. I appreciate your effort in making this dish. Keep it up!

    Like

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