TOFU TENDERS RECIPE BY TASTY
Here's what you need: nonstick cooking spray, extra firm tofu, salt, pepper, all-purpose flour, cornstarch, milk, apple cider vinegar, dijon mustard, bread crumbs, garlic powder, paprika, onion powder, nutritional yeast, ground cumin, cayenne, olive oil, honey mustard dipping sauce
Provided by Rachel Gaewski
Categories Dinner
Yield 2 servings
Number Of Ingredients 18
Steps:
- Preheat the oven to 425ºF (220ºC). Grease a baking sheet with nonstick spray.
- Wrap the tofu in a clean dish towel and place a heavy object, such as a cast-iron skillet, on top. Press the tofu for 20 minutes to remove excess liquid.
- Flip the tofu block on its side and slice in half lengthwise. Season all over with salt and pepper.
- Cut each piece of tofu lengthwise into quarters so you have 8 equally-sized pieces.
- In a medium bowl, combine the flour and cornstarch. Mix with a fork.
- In a separate medium bowl, combine the milk, apple cider vinegar, and Dijon mustard. Whisk with a fork until combined.
- In another medium bowl, combine the bread crumbs, salt, pepper, garlic powder, paprika, onion powder, nutritional yeast, cumin, and cayenne. Mix with a fork until combined.
- Take a piece of tofu and coat it in the flour mixture, followed by the milk mixture, then back into the flour mixture, back into the milk mixture, and finally, in the bread crumbs.
- Place on the prepared baking sheet and repeat with the remaining tofu sticks.
- Using a brush, coat each tender with an even layer of olive oil.
- Bake for 30-35 minutes, flipping halfway through, until golden brown and crispy. Brush with more olive oil, if necessary.
- Serve with honey mustard dipping sauce.
- Enjoy!
Nutrition Facts : Calories 667 calories, Carbohydrate 73 grams, Fat 28 grams, Fiber 6 grams, Protein 33 grams, Sugar 7 grams
HONEY-MUSTARD TOFU TENDERS
Freeze tofu for at least 24 hours then defrost. This process releases excess liquid and makes for a better end product. A good substitute for the garlic powder and poultry seasoning is replacing with McCormick's Season- All and eliminating the salt. From Eating Well.
Provided by gailanng
Categories Soy/Tofu
Time 35m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 425°F. Coat a large baking sheet with cooking spray. (Easier to cleanup if lined with aluminum foil or parchment paper.).
- Cut tofu block in half crosswise. Cut each piece in half horizontally, then cut each stack crosswise again into 5 "tenders." (You will have 20 strips, 2 inches by 1 inch.) Pat the tofu dry with paper towels (don't skip this step).
- Combine eggs, hot sauce (if using), garlic powder and poultry seasoning in a shallow dish. Combine panko, 1/4 teaspoon salt and pepper in another shallow dish. Dip the tofu strips into the egg, then coat with the panko mixture. (Discard any leftover egg and panko.) Arrange the tofu in a single layer on the prepared baking sheet. Generously coat the tofu with cooking spray.
- Bake the tofu for 10 minutes. Flip the tenders over and continue baking until crisp and golden, about 10 minutes more. Immediately sprinkle with the remaining 1/8 teaspoon salt.
- Meanwhile, whisk yogurt, mustard, honey and lemon juice in a small bowl. Serve the tofu with the dipping sauce.
Nutrition Facts : Calories 236.3, Fat 7.6, SaturatedFat 1.6, Cholesterol 93, Sodium 465.9, Carbohydrate 31.2, Fiber 1.7, Sugar 15.2, Protein 13.1
HONEY-MUSTARD CHICKEN TENDERS
The combination of honey and mustard has been around since ancient Egypt and Rome, and midcentury American cooks used it in any number of dishes, from baked chicken to glazed ham. But it wasn't until the 1970s and '80s, when restaurants started pairing the zesty sauce with breaded pieces of boneless chicken, that it became wildly popular. As a coating for chicken, honey mustard not only tastes great, but the acidity in the mustard helps keep the meat juicy. For hot honey mustard chicken tenders, add 1/2 teaspoon cayenne to the honey mustard. For an even quicker dinner, do steps 1 and 2 up to a day ahead. (Refrigerate the chicken and store the toasted panko at room temperature.) Eat the tenders dipped into barbecue sauce, hot sauce, ketchup, or - you guessed it - more honey mustard.
Provided by Ali Slagle
Categories dinner, poultry, main course
Time 45m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Heat the oven to 450 degrees. Line a sheet pan with parchment paper or foil. Add the panko and oil to the sheet pan, season with 1/2 teaspoon salt, then stir with a fork until evenly moistened. Shake into an even layer. Toast in the oven, stirring with the fork halfway through, until golden brown, 3 to 5 minutes. Pick up the parchment and use it to funnel the toasted panko into a shallow bowl or pie plate. Set aside to cool. (Reserve the lined sheet pan.)
- In a medium bowl, stir together the honey and mustard. Pat the chicken dry, then pound with a mallet or heavy skillet into an even thickness (about ⅓-inch thick). Slice lengthwise into 1-inch-thick strips. Cut any long strips in half crosswise. (If using chicken tenders, no need to pound or slice.) Season with salt and pepper, then add to the honey mustard and toss to combine.
- Working with one strip at a time and removing dripping honey mustard, add the chicken to the panko mixture and use your fingers to pack the panko onto all sides of the chicken. (To avoid a big mess, designate one wet hand for touching the chicken and one dry hand for pressing in the panko.) Transfer to the lined sheet pan and repeat.
- Transfer to the oven and bake, removing from the oven to flip halfway through, until the chicken is cooked through and the panko is browned, 10 to 15 minutes.
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