HONEY MUSTARD TOFU TENDERS

 Crispy on the outside, tender on the inside, and packed with flavor! This healthy and delicious recipe for Honey Mustard Tofu Tenders is perfect for a quick lunch, an easy dinner, or a satisfying snack.

Yields: 2 servings Prep time: 15 minutes Cook time: 20 minutes Total time: 35 minutes

Ingredients:

For the Tofu Tenders:

• 1 block (14-16 oz) extra-firm tofu, pressed for at least 30 minutes

• 1 tablespoon cornstarch

• 1 tablespoon soy sauce (or tamari for gluten-free)

• 1 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1 cup panko breadcrumbs (or regular breadcrumbs)

• 2 tablespoons nutritional yeast (optional, for extra cheesy flavor)

• 1 teaspoon dried parsley (optional)

• Olive oil spray or cooking spray

For the Honey Mustard Dipping Sauce:

• 1/4 cup Dijon mustard

• 2 tablespoons honey (or maple syrup for vegan)

• 1 tablespoon mayonnaise (optional, for a creamier sauce)

• 1 teaspoon apple cider vinegar

• Pinch of salt and black pepper

Instructions:

1. Prepare the Tofu: Cut the pressed tofu into 1/2-inch thick slices, then cut each slice into tenders (about 1x2 inches).

2. Make the Marinade: In a small bowl, whisk together the cornstarch, soy sauce, garlic powder, onion powder, salt, and black pepper.

3. Marinate the Tofu: Place the tofu tenders in a single layer in a shallow dish or Ziploc bag. Pour the marinade over the tofu and gently toss to coat evenly. Let marinate for at least 15 minutes (or up to overnight in the refrigerator).

4. Prepare the Coating: In a shallow bowl, combine the panko breadcrumbs, nutritional yeast (if using), and dried parsley (if using).

5. Coat the Tofu: Dip each marinated tofu tender into the breadcrumb mixture, pressing gently to adhere. Place the coated tenders on a baking sheet lined with parchment paper.

6. Bake: Lightly spray the tofu tenders with olive oil spray. Bake for 18-20 minutes, flipping halfway through, until golden brown and crispy.

7. Make the Dipping Sauce: In a small bowl, whisk together all the ingredients for the honey mustard dipping sauce. Taste and adjust seasonings as needed.

8. Serve: Serve the Honey Mustard Tofu Tenders immediately with the dipping sauce. Enjoy!

Tips:

• Pressing the Tofu: This is a crucial step! Pressing excess water out of the tofu allows it to absorb the marinade and ensures the tenders become extra crispy. If you don't have a tofu press, you can use heavy cans or books instead.

• Extra Crispy: For even crispier tofu tenders, you can lightly coat them in cornstarch before dipping them in the breadcrumb mixture.

• Serving Suggestions: These tenders are delicious served alongside your favorite sides, such as roasted vegetables, a fresh salad, or oven-baked fries.

• Leftovers: Leftover tenders can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer until warmed through and crispy.

Get creative and make this recipe your own! Try adding a pinch of cayenne pepper to the breadcrumb mixture for a spicy kick, or use a different type of mustard for the dipping sauce.

This healthy and protein-packed meal is sure to become a favorite in your household!