Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE.
Ingredients- 1 block (14 oz.) extra firm tofu
- ⅓ cup plain bread crumbs
- ¼ cup panko
- ½ tsp salt
- ½ tsp paprika
- ½ tsp parsley
- ½ tsp garlic powder
- ¼ tsp sage
- ⅛ tsp onion powder
- 2-3 dashes cayenne pepper (optional)
- Freshly ground black pepper to taste
- 1 egg, lightly beaten
- ½ cup low fat milk
- 3 Tablespoons all-purpose flour
- Cooking spray (olive or canola oil)
- Coconut oil (optional)
- Your favorite barbecue or sweet chili sauce (optional)
- Preheat oven to 400 degrees F.
- Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels.
- Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside.
- In a medium bowl, mix together breadcrumbs, panko, and seasonings.
- In another small bowl, mix egg and milk together.
- In a third small bowl, add the flour.
- Dip each tofu square into the flour, then the egg mixture, and finally the breadcrumb/seasoning mixture to coat with breading. You may need to press the breadcrumbs gently into the tofu squares to evenly and thoroughly coat.
- Spray the top of each tofu square with a little cooking spray and place on a cookie sheet that has been lightly greased with coconut oil.
- Bake at 400F for about 33-35 minutes or until crisp, flipping the squares halfway through baking (at about the 15-20 minute mark).
- If desired, dip in your favorite barbeque or sweet chili sauce and enjoy!
Adapted from Peas & Crayons Baked! Chicken Fried Tofu recipe.