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TOFU NUGGETS

Easy bake tofu nuggets

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  • PediaSure<sup>®</sup> doodle of a clock that represents cooking timePreparation time: 20 min
  • PediaSure<sup>®</sup> doodle of a clock that represents cooking timeCooking time: 15 min
  • PediaSure<sup>®</sup> doodle of a fork and spoon that represents recipe servings16-18 nuggets (about 6 portions)

Dietitian’s note:An original way to prepare tofu that is sure to have your little ones asking for seconds!

  • Laura Plante, MSc, RD | Dietitian at Abbott Nutrition
  • PediaSure® icon for recipes that are vegetarian
    1. PediaSure® icon for recipes that are vegetarian
    2. Vegetarian Respects a lacto-ovo-vegetarian diet

WHAT YOU NEED

  • 125 mL (½ bottle) Vanilla PediaSure Complete®
  • One 450-g block extra-firm tofu (cut into 16 to 18 cubes)
  • 22.5 mL (1.5 tbsp) cornstarch
  • 22.5 mL (1.5 tbsp) ground flaxseed
  • 1.25 mL (¼ tsp) salt

Breadcrumb mixture:

  • 180 mL (¾ cup) fine panko breadcrumbs
  • 125 mL (½ cup) grated Parmesan cheese
  • 5 mL (1 tsp) garlic powder
  • 5 mL (1 tsp) smoked paprika

NUTRITION FACTS

Serving size: ≈3 nuggets

  • Calories199
  • Fat7 g
  • Iron1.75 mg
  • Carbohydrate24 g
  • Dietary fibre2 g
  • Protein11 g

HOW TO MAKE IT

Press the tofu (to eliminate water): Wrap the block of tofu in paper towels. Place a plate or pan on top of the wrapped tofu, and put a couple of heavy books on top of that. Press the tofu for 20 minutes. (You can skip this step if you get the super-firm variety.)

  1. In a small bowl, whisk together PediaSure Complete®, cornstarch, ground flaxseed, and salt.
  2. Preheat the oven to 190°C (375°F) and line a large baking sheet with parchment paper.
  3. In another small bowl, combine breadcrumbs, Parmesan cheese, garlic powder, and smoked paprika. Set aside.
  4. Slice the pressed tofu in half lengthwise, then into equal-sized cubes (approximately 2 cm x 2 cm).
  5. Dip each tofu cube in the wet ingredients, then into the breadcrumb mixture until well covered. Place on the prepared baking sheet with parchment paper.
  6. Bake for 15 minutes on each side until golden and crispy. Serve immediately with dipping sauce of your choice and enjoy! (See our Ranch dipping sauce.)

TIP

  1. Serve as an appetizer or as a special afternoon snack alongside crudités.
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