Ingredients
3/8 teaspoon mustard (dry, ground; or 1/4 + 1/8 teaspoon)
2/3 cup whole wheat flour
27 ounces Nonstick cooking spray
1/3 cup cornmeal (whole grain, medium-grind)
4 teaspoons water (or 1 tablespoon + 1 teaspoon)
3 tablespoons soy sauce (reduced-sodium)
3 tablespoons hoisin sauce
27 ounces tofu (firm, rinsed, and drained, cut into 1/2 inch cubes [see chef tips]; or 1 pound 11 ounces)
3/8 teaspoon garlic powder (or 1/4 + 1/8 teaspoon)
Steps
- Wash hands with soap and water for at least 20 seconds.
- Preheat oven to 400°F.
- Lightly spray a baking sheet with nonstick cooking spray. Set aside.
- To make marinade: In a 1-gallon plastic bag, combine hoisin sauce, soy sauce, and water. Seal the bag tightly. Squeeze and release the bag several times to mix ingredients together.
- Add tofu cubes to marinade. Seal the bag tightly. Lightly toss tofu by turning the bag over repeatedly on a flat surface to prevent tofu from breaking apart. Marinate in the refrigerator for 1 hour at 40°F or lower. Turn bag over every 15 minutes.
- In a separate 1-gallon plastic bag, combine whole-wheat flour, cornmeal, dry mustard, and garlic powder. Seal the bag tightly. Shake to mix.
- Carefully remove tofu from marinade a few cubes at a time. Place tofu cubes in the 1-gallon plastic bag with the seasoned flour- cornmeal mixture. Carefully turn the bag over to coat the tofu with breading. Remove coated tofu cubes and place on baking sheet in a single layer. Repeat until all tofu cubes are coated. Discard any remaining marinade. (See chef tips)
- Bake for 15 minutes or until tofu is lightly crisp. Heat to an internal temperature of 140°F or higher for at least 15 seconds. Remove from the oven.
- Serve 1 cup.
U.S. Department of Agriculture. Nutrition.gov Website. Baked Tofu Bites. Recipe source: Source Team Nutrition CACFP Easy Recipe Project. Available at nutrition.gov/recipes. Access date: 09-05-2024.