Fat Free Baked Tofu Recipes

CRISPY BAKED TOFU FINGERS/NUGGETS (LOW FAT)

Crispy Baked Tofu Fingers/Nuggets (Low Fat) image

A great tasting, vegetarian alternative to chicken fingers, these tofu versions are a real (healthful) treat. These make a nice snack, appetizer, or main course if served along a nice salad -- also great in packed lunches! Serve with your favourite dipping sauce such as teriyaki, ranch, BBQ, etc. I've served to both kids and adults with positive results so I figured I'd share the recipe. :) note Prep time listed is marinating time.

Provided by grumblebee

Categories Lunch/Snacks

Time 1h20m

Yield 2-3 serving(s)

Number Of Ingredients 7

Ingredients

1 (16 ounce) package extra firm tofu
1/3 cup tamari or 1/3 cup soy sauce
1/3 cup teriyaki sauce
2 tablespoons mirin or 2 tablespoons white vinegar, sweetened with
1 teaspoon white sugar
1 (5 ounce) package Shake-n-Bake, original flavour
nonstick cooking spray

Steps:

Wisk together tamari (or soy sauce), teriyaki, and mirin (or vinegar/sugar) Set aside.
Cut tofu into 1/2 inch slices and then each slice into half lengthwise to get "fingers." If making "nuggets", cut tofu into 1 inch cubes. Place cubes or fingers into tamari marinade and place in fridge for at least an hour. (the longer you leave it, the more intense the flavour -- sometimes I make this ahead the night before and let it sit in the fridge overnight)
After marinating, preheat oven to 400 degrees.
Remove tofu from marinade and shake off excess marinade. Place Shake 'n Bake mix in shallow dish or plate and coat each piece of tofu with the crumbs making sure to coat all sides. (press the tofu down into the mix to make sure it sticks well)
Place breaded tofu on a cookie sheet that has been sprayed lightly with non-stick cooking spray and bake in oven for 10 minutes, flip tofu, then bake another 10 or until golden and crispy.
Serve with BBQ sauce, ranch, marinara, teriyaki or any other sauce you desire! :).

Nutrition Facts : Calories 245.7, Fat 9.5, SaturatedFat 2, Sodium 4635.9, Carbohydrate 17, Fiber 2.5, Sugar 11.3, Protein 26.5

(FAT FREE) BAKED TOFU

(FAT FREE) BAKED TOFU image

Number Of Ingredients 6

Ingredients

1lb Tofu
4 Tbs soy sauce
1 tsp honey
1 tsp balsamic vinegar
1 1/2 Tbs grated fresh ginger (yes really this much)
1 Tbs minced garlic

Steps:

Cut tofu into 1/2 inch slices and press. Mix marinade and pour in flat pan. Dip slices into marinade flipping to coat both sides. Place on non-stick baking sheet and bake for 30-40 minutes at 400F flipping slices once midway through baking.

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