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Nutrition.gov
U.S. Department of Agriculture
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Baked Tofu Bites

These tasty meatless bites are the perfect finger food.

Yield
6 servings
Tiempo de preparación
1 hour, 20 minutes
Tiempo de cocción
15 minutes
Total time
1 hour, 35 minutes
Ingredients
Nonstick cooking spray
27 ounces tofu (firm, rinsed, and drained, cut into 1/2 inch cubes [see chef tips]; or 1 pound 11 ounces)
3 tablespoons hoisin sauce
3 tablespoons soy sauce (reduced-sodium)
4 teaspoons water (or 1 tablespoon + 1 teaspoon)
2/3 cup whole wheat flour
1/3 cup cornmeal (whole grain, medium-grind)
3/8 teaspoon mustard (dry, ground; or 1/4 + 1/8 teaspoon)
3/8 teaspoon garlic powder (or 1/4 + 1/8 teaspoon)
Instrucciones
  1. Wash hands with soap and water for at least 20 seconds.
  2. Preheat oven to 400°F.
  3. Lightly spray a baking sheet with nonstick cooking spray. Set aside.
  4. 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.
  5. 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.
  6. In a separate 1-gallon plastic bag, combine whole-wheat flour, cornmeal, dry mustard, and garlic powder. Seal the bag tightly. Shake to mix.
  7. 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)
  8. 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.
  9. Serve 1 cup.
Notas
  • Contains soy (tofu, hoisin sauce, and soy sauce) and wheat (flour and soy sauce).
  • To drain tofu, place cubed tofu in a bowl lined with a colander. Cover and let it sit in the refrigerator overnight at 40°F or lower.
  • Do not re-use marinade.

  • Also see Cooking Video: Baked Tofu Bites Ages 6–18.

Meal Type: Dinner, Snack
Category: Kid-Friendly
Food group: Protein
Season: Winter, Fall
Source
Team Nutrition CACFP Easy Recipe Project