I am a clutz with tofu, but this recipe from Fat Free Vegan is easy and tasted amazing. I'm pretty sure I cheated with some BBQ sauce, but you have to live a little!!
The tofu has a little breading, but not enough to mess with the Eat To Live guidelines. I found I only used about half of the breading mixture that the recipe called for, so maybe 1/2 the breading mix ingredients to start. (I hate wasting food!) You can use the extra marinade as a gravy or sauce base as well.
It was delicious!!
Oven Roasted Tom Tofu