Got a (Tofu) Piccata?

By Linda Garrettson

If anyone reading this thinks tofu will ruin an Italian recipe, listen up. These cutlets can hold their own in any Marsala, chicken parmesan or piccata recipe. 

Tofu has long been maligned with complaints that range from its texture to lack of flavor. 

However, tofu, made from soybeans, is one of the healthiest foods on the planet. The other stars of this recipe are lemons, capers and parsley. 

Lemons, besides being a tonic for the liver, morph from acid to alkaline in the stomach, and oh how our bodies love an alkaline pH. Capers are considered by some to be a “superfood.” They are loaded with copper and vitamin K. They are high in sodium, but simple rinsing can take care of that. Who eats parsley? Hopefully everyone, because it is loaded with vitamins A and K, plus calcium, iron and potassium, to name a few essential nutrients. If you don’t eat it already, it’s never too late. Mushrooms are not found in most traditional piccata recipes, but adding this layer was something I couldn’t resist. 

The other plus was learning to use an air fryer. I considered that a fad. All my training in nutrition taught me that dry foods are hard on the kidneys. Why would I want to fry precious moisture away from my food? When my toaster oven gave out, I broke down and replaced it with an air fryer. The air frying mode was left untouched for many months until I took a cooking course.

Taught by a leading neurologist, Ayesha Sherzai, the class took my culinary skills up a few notches for sure. A new awareness of layering ingredients, and the power of seasonings, was a wake-up call to any taste buds. This new awareness did not stop with food, it extended to the art of air frying.

Her recipe for Tofu Piccata sent me over the moon. At the end of the class, as we tasted the dish, I blurted out, “This is the best tofu I’ve ever eaten.” I am still in awe over someone so accomplished in the medical world who also knows how to cook five-star, plant-based food. 

The secret to this recipe involves freezing and defrosting tofu slices, layering the flavors with delicious seasonings and, yes, air frying. Never fear, there’s plenty of moisture in the sauce to make up for the dehydrated tofu. With sympathy for people who also resist fads, I tested this recipe in a conventional oven, and it was just fine.

This recipe doubles or triples easily, and I like to make extra tofu cutlets for use in sandwiches for lunch or light meals.

Tofu Piccata
Serves 2-4

Ingredients:

Tofu 
1 12 oz. package of extra firm Mori-Nu silken tofu (unrefrigerated). Refrigerated tofu works as well, just increase the marinade and sauce ingredients by a fourth, since it usually comes in 14-16 oz. packages.

Tofu marinade
½ cup fat-free yogurt
Zest and juice from 2 lemons
Zest and juice from 2 lemons
Zest and juice from 2 lemons
Zest and juice from 2 lemons
½ cup of chopped herbs (fresh parsley and scallions are my favorites)
Sea salt

Tofu crumbs
1-2 cups Japanese-style panko breadcrumbs
2 tbsp dried parsley
Pinch of sea salt

Piccata sauce
1 to 2 cups unsalted vegetable broth
1 cup chopped mushrooms
2 shallots, minced (can substitute onions)
2 cloves garlic, minced 
2 tbsp. capers in brine, rinsed
½ cup fresh parsley chopped
Zest and juice of 2 lemons
1-2 pinches of sea salt

Pasta
8 oz. of spaghetti, linguine or bucatini 

Method:

*Start several days ahead by slicing the tofu into 6 to 8 slabs. Wrap in paper or a cloth towel and freeze overnight in a plastic bag.

*Defrost the tofu, replace the towel and freeze again overnight. Defrost a second time then press the tofu with a clean towel to remove as much of the moisture as possible. 

*Mix all the marinade ingredients in a glass pan and immerse the tofu in the marinade. Marinate for several hours or overnight.

*Spread the panko crumbs on a flat plate. Carefully lift the tofu from the marinade with a spatula and coat on both sides with the panko crumbs.

*Place the tofu cutlets on a wire rack and air fry at 400 degrees for 10 minutes on one side. Carefully flip the cutlets over and continue to air fry for another 7-8 minutes until browned on the edges. You can get a similar effect in a regular oven at the same temperatures and times.

*While the tofu is “frying,” warm ½ cup of broth in a large sauté pan. Add the shallots and garlic, stirring gently until golden, then the mushrooms. Continue cooking until the mushrooms render their liquid. Add the remaining vegetable broth, along with the capers, zest and lemon juice and continue to blend the flavors. Add the parsley and a few pinches of sea salt. Keep warm on low heat.

* Meanwhile, boil water for the pasta with a pinch of sea salt. Bring to a rolling boil.

Cook the pasta to al dente, drain, then add to the pan with the piccata sauce. Heat thoroughly. 

To serve, top with the tofu cutlets, and garnish with fresh parsley.

One disclaimer: Lacking Dr. Sherzai’s original recipe, I re-created it as best I could. I trust you will still find it deserving of a few stars.