Crispy Baked Tofu Nuggets

• 分量: 4 servings
• 調理時間: 20 minutes
• 総時間: 40 minutes

材料

1/2 cup all-purpose flour

2/3 cup unflavored and unsweetened non-dairy milk

1/4 cup all-purpose flour

1 1/2 teaspoons red wine vinegar

1/2 teaspoon salt

1 1/2 cups panko breadcrumbs

1 1/2 teaspoons garlic powder

1 1/2 teaspoons onion powder

1 1/2 teaspoons paprika

1/2 teaspoon ground cumin

1/4 teaspoon black pepper

1 teaspoon salt

1 (16 ounce/454 gram) package super-firm tofu, (cut into 1-inch cubes (Note 1)

1 tablespoon soy sauce

Vegetable oil, (for spraying or brushing (Note 2)

手順

Preheat the oven to 425° and line a baking sheet with parchment paper.

Place 1/2 cup of flour for dredging into a small bowl.

In a separate small bowl, whisk together all ingredients for the batter.

In another small bowl, stir together the ingredients for the panko coating.

Place the tofu cubes into another small bowl, along with the soy sauce. Gently stir to coat the tofu with the soy sauce.

Place a few tofu squares into the bowl with the flour. Carefully roll the tofu cubes around to dredge them in the flour.

Transfer the tofu cubes to the bowl with the batter. Coat all sides of each cube with batter.

Remove the tofu cubes from the bowl with the batter, gently shaking each one to remove any excess batter. Transfer each tofu cube to the panko coating and roll it around to coat.

Transfer the tofu cubes to the baking sheet, arranging them in a single layer.

Repeat the coating process until all of the tofu squares are coating and arranged on the baking sheet.

Lightly spray or brush the tofu cubes with oil to coat the tops.

Place the baking sheet into the oven. Bake the tofu nuggets for about 20 minutes, or until browned and crispy.

Serve.

栄養

• サービングサイズ: 8 nuggets (1/4 of batch)
• カロリー: 349 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 6 g
• ナトリウム: 1524 mg
• 炭水化物総量: 42 g
• 食物繊維: 3 g
• 糖質総量: 5 g
• タンパク質: 28 g