Crispy Baked Tofu Fingersnuggets Low Fat Recipes
HOW TO MAKE CRISPY BAKED TOFU
Here is how to make super crispy tofu in the oven. Recipe yields 4 servings of tofu, as a complement to a larger meal.
Provided by Cookie and Kate
Categories Protein
Time 40m
Number Of Ingredients 4
Steps:
- Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper to prevent the tofu from sticking.
- To prepare the tofu: Drain the tofu and use your palms to gently squeeze out some of the water. Slice the tofu into thirds lengthwise so you have 3 even slabs. Stack the slabs on top of each other and slice through them lengthwise to make 3 even columns, then slice across to make 5 even rows (see photos).
- Line a cutting board with a lint-free tea towel or paper towels, then arrange the tofu in an even layer on the towel(s). Fold the towel(s) over the cubed tofu, then place something heavy on top (like another cutting board, topped with a cast iron pan or large cans of tomatoes) to help the tofu drain. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time).
- Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. Toss to combine. Sprinkle the starch over the tofu, and toss the tofu until the starch is evenly coated, so there are no powdery spots remaining.
- Tip the bowl of tofu over onto your prepared baking sheet and arrange the tofu in an even layer. Bake for 25 to 30 minutes, tossing the tofu halfway, until the tofu is deeply golden on the edges. Use as desired.
Nutrition Facts : Calories 136 calories, Sugar 0.8 g, Sodium 179.7 mg, Fat 9.5 g, SaturatedFat 1.5 g, TransFat 0 g, Carbohydrate 3.4 g, Fiber 1.2 g, Protein 11.9 g, Cholesterol 0 mg
CRISPY BAKED TOFU
You'll never need another baked tofu recipe! My version is nice and crispy on the outside while remaining super soft on the inside. -Ralph Jones, San Diego, California
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 400°. Blot tofu dry. Cut into 3/4-in. cubes. Place on a clean kitchen towel; cover with another towel. Place a cutting board on top; gently place a large cast iron skillet on top. Let stand 10 minutes. , Meanwhile, in a shallow dish, whisk together soy sauce, olive oil, sesame oil, salt, garlic powder and pepper. Place cornstarch in a separate shallow dish. Add tofu to soy mixture; turn to coat. Add tofu, a few pieces at a time, to the cornstarch; toss to coat. Place on a parchment paper-lined baking sheet. Bake until cubes are golden brown and crispy, 25-30 minutes, turning halfway through. Garnish with green onions, if desired.
Nutrition Facts : Calories 154 calories, Fat 12g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 949mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 0 fiber), Protein 10g protein.
CRISPY BAKED TOFU FINGERS/NUGGETS (LOW FAT)
A great tasting, vegetarian alternative to chicken fingers, these tofu versions are a real (healthful) treat. These make a nice snack, appetizer, or main course if served along a nice salad -- also great in packed lunches! Serve with your favourite dipping sauce such as teriyaki, ranch, BBQ, etc. I've served to both kids and adults with positive results so I figured I'd share the recipe. :) ***note*** Prep time listed is marinating time.
Provided by grumblebee
Categories Lunch/Snacks
Time 1h20m
Yield 2-3 serving(s)
Number Of Ingredients 7
Steps:
- Wisk together tamari (or soy sauce), teriyaki, and mirin (or vinegar/sugar) Set aside.
- Cut tofu into 1/2 inch slices and then each slice into half lengthwise to get "fingers." If making "nuggets", cut tofu into 1 inch cubes. Place cubes or fingers into tamari marinade and place in fridge for at least an hour. (the longer you leave it, the more intense the flavour -- sometimes I make this ahead the night before and let it sit in the fridge overnight)
- After marinating, preheat oven to 400 degrees.
- Remove tofu from marinade and shake off excess marinade. Place Shake 'n Bake mix in shallow dish or plate and coat each piece of tofu with the crumbs making sure to coat all sides. (press the tofu down into the mix to make sure it sticks well)
- Place breaded tofu on a cookie sheet that has been sprayed lightly with non-stick cooking spray and bake in oven for 10 minutes, flip tofu, then bake another 10 or until golden and crispy.
- Serve with BBQ sauce, ranch, marinara, teriyaki or any other sauce you desire! :).
Nutrition Facts : Calories 245.7, Fat 9.5, SaturatedFat 2, Sodium 4635.9, Carbohydrate 17, Fiber 2.5, Sugar 11.3, Protein 26.5
CRISPY LOW-FAT TOFU
This is more a technique than a recipe, but I've found it a GREAT way to get the texture & taste of the kind of fried/gilled tofu that works well on sandwiches, in Vietnamese and noodle dishes, etc. I'll post several of my favorite soaks/braises for this at some point.
Provided by BrotherAdso
Categories Lunch/Snacks
Time 30m
Yield 3-4 fillets, 3-4 serving(s)
Number Of Ingredients 4
Steps:
- Drain the tofu and slice it into three fillet-sized slices, long-ways.
- Now press these briefly, even just by hand. You want to get the overabundance of water out, but not all of it.
- Place the fillets in a bag, preferably not touching one another, but this isn't essential.
- Freeze until thoroughly frozen through. This usually takes overnight or all day.
- Take out a slice when you want to use it, and microwave it for 1-2 minutes. Drain the water, cut it into cubes or leave it as a fillet, and microwave it for another 1-2 minutes.
- Heat1 tsp oil per fillet or so, some (2-3 tbs) water, l and, if you like, some aromatics in a non stick skillet or wok.
- Add the hot tofu, toss to be sure the small amount of oil coats a bit, then cook.
- Press down on the tofu each time you flip the cubes with your spatula, releasing a little of the water or marinate each time.
- The tofu will get quite golden and crisp as a result of having some water left in it and microwaving. It's really cool, just try a few times to get the hang of the pressiing part.
- Add braising liquids or flavorings as desired.
Nutrition Facts : Calories 119.1, Fat 8.5, SaturatedFat 1.6, Sodium 16.3, Carbohydrate 2.2, Fiber 1.2, Sugar 0.8, Protein 10.8
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