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breaded tofu chicken (baked)

Baked Breaded Tofu Chicken

  • Author: Caroline Phelps
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 1x
  • Category: Vegan
  • Method: Baking
  • Cuisine: American

Description

Crispy oven baked tofu cubes with Italian flavors.


Ingredients

Units Scale
  • 3 tablespoons mayonnaise (or vegan mayonnaise such as vegenaise)
  • 3 tablespoons Maille dijon mustard (I prefer this one because it’s smooth and mild in taste)
  • 1 cup panko breadcrumbs
  • 2 1/2 tablespoons nutritional yeast
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dry parsley
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon pepper
  • 14 ounces extra firm tofu

Instructions

  1. Preheat the oven to 400ºF (200ºC).
  2. Place tofu on a plate or a in a bowl and top with a heavy object to drain the excess water. Leave for 15 minutes.
  3. Meanwhile, mix mayonnaise and dijon mustard in a bowl and set aside.
  4. In a separate bowl, combine breadcrumbs, nutritional yeast, paprika, garlic powder, dry parsley, salt and pepper.
  5. Drain the tofu and pat dry with a paper towel. Slice tofu into 1/2-inch cubes.
  6. One by one, coat the tofu cubes in the mayo/dijon sauce and then coat in the breadcrumb mixture. Lightly press to make the breadcrumbs stick.
  7. Place tofu cubes on a cooking tray covered with non-stick foil or parchment paper.
  8. Bake in the oven for 30 minutes.
  9. Let cool for 5 minutes and serve.


Nutrition

  • Serving Size: 1 serving
  • Calories: 179
  • Sugar: 2.1g
  • Sodium: 562.9mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 3.6g
  • Trans Fat: 0g
  • Carbohydrates: 18g
  • Fiber: 2.6g
  • Protein: 10.9g
  • Cholesterol: 1.8mg

Keywords: recipe, vegan, plant based, meatless, vegetarian, bean curd

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