You’ve probably heard the phrase FOMO (fear of missing out), but there’s a lesser known acronym out there-FOT (fear of tofu). Tofu can be a little bit intimidating if you don’t usually cook with it. There are many varieties: soft, silken, firm, extra firm, and it can be packaged in water and refrigerated or it may be in a shelf stable aseptic package. For this recipe, I am using the tofu that is found in the refrigerated section of the grocery store. It comes in a plastic box and the tofu is packed in water. For those of you who have been uncomfortable cooking with or using tofu, this is the recipe for you.
I’m calling this an “entry-level” tofu recipe. You do not need to be an experienced chef to pull this off! This would be great to bring as an appetizer to any holiday gathering you might have. It’s a healthy alternative to buffalo wings or mozzarella sticks so commonly found on the party table.
This recipe came together literally in minutes. Six ingredients–(actually five, if you don’t count the seasoning) that’s all! You may even have most of these ingredients in your pantry already. I used a salt free seasoning, but you can certainly change the seasoning to your preference.
You could make your own bbq sauce from scratch-but this Stubbs brand that I use is low in sugar and is perfectly fine in this recipe. I would have liked to have used whole wheat panko-but they are really hard to find, so I amped up the nutrients by adding in some ground flaxseed meal.
Here’s how these little crispy fingers are done:
- 1 C. Whole wheat panko crumbs
- 1/2 C. BBQ sauce (I used Stubbs original)
- 2 T. nutritional yeast
- 2 T. ground flaxseed meal
- 1 (generous) T. of Trader Joe’s 21 Seasoning Salute
- 1 package of extra firm tofu (12 oz) patted dry
Preheat your oven to 375 and line a baking sheet with parchment paper and set aside. On a large plate, mix your panko, yeast, flaxseed and seasonings. Pour the bbq sauce in a small to medium bowl. Open the tofu in the sink so that you can drain the water from the package and pat the block dry with some paper towels. The Earth Fare brand that I used was extra firm and that variety seemed to work really well. Slice your tofu in half so you have two slabs and then slice into even slices. I ended up with 12 finger-like pieces. Next, dip each piece in the bbq sauce and then roll in the panic mixture to coat each side. Repeat until you have them all coated. Bake in the oven for 40 minutes-turning each piece at the half way mark.
So, while your tofu is baking away in the oven, here’s the nutrition run down. Tofu is a good source of protein and contains all nine essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1. A 3 1/2 ounce serving is only 70 calories, which makes it a highly nutrient-dense food. And remember, we are making these crunchy snacks without any added oil.
Wow! These just came out of the oven and I wish you could taste them right now. Crispy and crunchy and that 21 Salute Seasoning has a little bit of a kick! And you know when you cook with tofu-it’s all about making sure the tofu is well seasoned. This spice did not disappoint. I could also see using a smoked paprika and some chili flakes instead of the blend I used. I’m going to serve mine with some extra bbq sauce on the side.
So, don’t fear the tofu. Give these a try and bring them to your next party. Let’s see how long they last on the buffet. I think they’d also make a great dinner with some steamed broccoli and some brown rice or noodles on the side. Leave a comment and let me know how you liked them.
Have a Happy Thanksgiving everyone and I’ll see you in the kitchen soon,