Vegetarians shouldn't miss out on all the fun of "chicken" fingers. The dipping, the sharing, the deliciousness. It's something everyone should get a chance to eat in my opinion. However for those who aren't fans of vegetarian chicken products, there is an alternative - tofu! These crispy tofu tenders are made with Panko breadcrumbs so they come out nice and crispy. They are then served with a yogurt based honey mustard dressing. Yum.
Honey Mustard Tofu Tenders
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- 20 oz extra firm tofu, drained and pressed
- 2 U eggs, beaten
- 3/4 cup panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- salt and pepper
- Cooking spray
- 1/3 cup nonfat plain Greek yogurt
- 3 tbsp whole grain mustard
- 3 tbsp honey
- 2 tsp lemon juice
Preheat the oven to 425 degrees.
Cut the tofu into strips or “tenders.” You should end up with 5 per serving.
Mix together the breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper. Place in a shallow dish and the eggs in a shallow dish.
Dip the tofu into the eggs and press into the breadcrumbs. Place on wire rack. Repeat with all tofu. Bake for 20 minutes, flipping halfway through. If the tenders aren’t browning, broil for the last 1-2 minutes.
Make the sauce by combining the yogurt, mustard, honey, and lemon juice.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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