This is my healthy version of your typical breakfast sandwich, soy protein, egg, and biscuit. I love breakfast foods. Unfortunately most of it is bad for you, like bacon, sausage, lots of it is breads and sugars – like pancakes, waffles, cereals, jams and jellies, lots o’ butter. I’ve been trying to make healthier choices and change the way I eat, so I’ve been experimenting with tofu and how to adapt it to different types of meals. This particular recipe for tofu makes a great sausage substitute. I prefer not to buy store bought soy products, usually they are loaded with salt and other ingredients.
Let’s get started…
For sliced and baked organic tofu:
1 Block of Extra Firm Organic Tofu
Combine these ingredients in a small rectangular Tupperware or other dish, you will be dipping the tofu into the mixture to cover both sides of the tofu.
(Ingredients are approximate measurements, I usually eyeball my spice mixtures.)
3-4 tablespoons Sesame Oil
2-3 tablespoons of (Organic) Soy Sauce
about 1/2 teaspoon paprika
dash of cayenne pepper
black pepper (to taste, I probably use more than most people would)
(No need to add salt because the soy sauce has plenty)
Set oven to 325 degrees. Prepare a baking sheet with parchment paper.
Slice your tofu block into thin slices – depending on how I want the pieces (thick or thin) I can get about 11-14 pieces from once block.
Dip the tofu slice into the dipping oil and seasoning mixture, get both sides covered, then lay onto the parchment paper. After you have done this with all the pieces, place in oven and bake for about 1 hour 15 minutes (for thin slices) to about 1 hour and a half (thicker slices). You can cook longer or shorter depending on how you prefer your tofu. I like mine to be more like meat and to be more firm. You could even cook longer until the pieces come out like jerky if that is how you like it, it gets a really nice chew to it. Just keep an eye on it and pull it out when it’s the consistency that you like.
I like this recipe because it tastes a little bit like sausage to me, and that is perfect for breakfast sandwiches.
(About 4 eggs was enough for 8 biscuits, about 1/2 egg per sandwich)
We buy the cage-free variety. I use a non-toxic non-stick frying pan. A small spoon or oil, or cooking spray is fine. Rather than scramble them, I will just cook them on both sides to keep them into a single round-ish or rectangular piece. I try to flip the edges inward to make it smaller so it fits on the biscuit better. Cook the eggs and set aside.
Bisquick Heart-Healthy Mix:
Follow the instructions for biscuits (the yield is only 5 for one batch, you may want to make 2 batches, or do what I did and just make 1.5 batches which yielded me 8 biscuits).
I substitute Organic Unsweetened Silk Soy Milk, rather than milk.
Tip: if using a scoop or spoon method, try to flatten down the biscuits so they cook more evenly, if you have tall biscuits the middles don’t get done as well. I like to use a normal sized ice-cream scooper to plop out the biscuits onto the parchment paper. The first time I made them, they were too tall.
I make the biscuits last since they only take 9 minutes at 450 degrees.
Once everything is completed, assembly your sandwiches and enjoy. Add some cheese or avocado slices! Turn it into a complete breakfast by adding some fresh fruit, add a cup of your favorite yogurt. Sometimes I’ll make breakfast for dinner, and that’s exactly what we ate for dinner last night! I could eat this any old time.