Serves 12 cakes (serving size: 2 cakes)
For the cakes
- 2 tablespoons sesame seeds
- 15 ounces firm tofu, drained and rinsed
- 5 egg whites
- ⅓ cup whole-wheat flour
- 1 tablespoon freshly grated ginger
- 1 medium carrot, shredded
- 3 scallions, green parts only, sliced thin
- ⅓ cup frozen peas
- 1 tablespoon low-sodium soy sauce
- ½ teaspoon curry powder
- 1 garlic clove, crushed
- 2 teaspoons sesame oil
For the sauce
- 6 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil or chili oil
- 1 teaspoon rice vinegar
- 2 teaspoons chopped scallions
In a skillet, toast sesame seeds until golden brown, about 1 minute; transfer to a plate and set aside. Mash tofu in a medium bowl with a fork to crumble. Mix in egg whites, flour, ginger, carrots, scallions, peas, soy sauce, curry powder, and minced garlic until well blended. Heat sesame oil in a large nonstick skillet. Add about ¼ cup of the tofu mixture to pan, flattening with a spatula to form cakes. Cook until golden brown, about 2 minutes per side. Repeat the process using more sesame oil until all the tofu mixture is used.
Make the sauce in a small bowl, mixing ingredients well. Serve tofu cakes sprinkled with sesame seeds and sauce on the side.
Servings of fruits and vegetables: 0.5 vegetable
Diabetes-beating phytonutrients: phytoestrogens, quercetin, curcumin, genistein
Nutrition information: 160 calories, 14 grams protein, 7 grams total fat, 0.5 gram saturated fat, no cholesterol, 13 grams carbohydrate, 3 grams dietary fiber, 660 milligrams sodium
