Honey Mustard Tofu Tenders

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225 CALORIES 25g CARBS 9g FAT 23g PROTEIN
5
Freestyle™ SmartPoints™ New!
(8 Old SmartPoints™)
(6 PointsPlus®)

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.

The Recipe

Honey Mustard Tofu Tenders

Adapted from eatingwell.com
PREP TIME: 20 Min
COOK TIME: 20 Min
TOTAL TIME: 40 Min
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Ingredients

US METRICS
  • 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

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Instructions

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1

Preheat the oven to 425 degrees.

2

Cut the tofu into strips or “tenders.” You should end up with 5 per serving.

3

Mix together the breadcrumbs, garlic powder, onion powder, paprika, salt, and pepper. Place in a shallow dish and the eggs in a shallow dish.

4

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.

5

Make the sauce by combining the yogurt, mustard, honey, and lemon juice.

Nutritional Facts
Serving Size: 4-5 tenders
Amount Per Serving
Calories 225
Calories from Fat 118
% Daily Value *
Total Fat 9g
20%
Saturated Fat 2g
10%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 74mg
25%
Sodium 200mg
9%
Total Carbohydrate 25g
8%
Dietary Fiber 3g
13%
Sugars 11g
Protein 23g

* 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.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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