Tofu Nuggets with Maple-Mustard Dipping Sauce

Extra-firm tofu and breading give these nuggets the texture of real chicken, and the sauce is just a yummy bonus.

• Preparation Time: 15 mins
• Cooking Time: 15 mins
• Total Time: 30 mins
• Calories: 303 Calories

Ingredients

• 1 teaspoon garlic powder
• 2 teaspoons onion powder
• 2 tablespoons canola oil
• olive oil cooking spray
• 3 tablespoons low-sodium soy sauce
• 1 (14 ounce) package extra-firm tofu
• 0.25 cup pure maple syrup
• 0.75 cup dry fine whole-wheat bread crumbs
• 0.5 teaspoon dried thyme, crumbled
• 0.5 cup smooth Dijon mustard

Recipe Instructions

Step 1

Hold tofu over the sink and gently squeeze out moisture. Blot surface dry with a paper towel (do not press). Slice tofu crosswise into 6 rectangular slabs. Slice slabs in half to create 12 squares, then cut squares in half diagonally to create 24 triangles.

Step 2

Pour soy sauce on a plate. Mix together bread crumbs, onion powder, garlic powders, and thyme on a second plate. Set out a third plate. Dip each tofu piece in soy sauce, turning to coat; dredge in bread-crumb mixture, sprinkling tops with mixture and turning to coat. Set coated tofu on third plate.

Step 3

Spray a large cast-iron or nonstick skillet with cooking spray and heat over medium-low heat. Working in batches of about 8 pieces, cook tofu, flipping with a thin spatula and spraying skillet between batches, until crisp and browned on most sides, about 5 minutes per batch.

Step 4

For the dipping sauce, stir mustard, syrup, and oil together with a fork in a small bowl until smooth. If too thick, stir in warm water, 1 tablespoon at a time, until pourable.