Description
Crispy, sweet, and tangy tofu tenders that are a delightful alternative to traditional chicken tenders, perfect for any occasion.
Ingredients
Scale
- 1 block (14 oz) firm tofu, pressed and drained
- 1/4 cup honey (or agave syrup for vegan option)
- 1/4 cup Dijon mustard
- 2 tablespoons soy sauce
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1 cup breadcrumbs (panko or regular)
- 1/2 cup cornstarch
- Oil for frying (vegetable or canola)
Instructions
- Prepare the Tofu: Wrap the tofu in a clean kitchen towel or paper towels and place a heavy object on top. Let sit for 30 minutes to expel moisture.
- Slice the Tofu: Cut the tofu into strips approximately 1-inch wide and 4 inches long.
- Make the Marinade: Whisk together honey, Dijon mustard, soy sauce, apple cider vinegar, garlic powder, onion powder, and black pepper in a small bowl until smooth.
- Marinate the Tofu: Place tofu strips in a shallow dish and pour marinade over them, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes.
- Prepare Breading Station: Set up two bowls—one with cornstarch and the other with breadcrumbs.
- Bread the Tofu: Dredge each tofu piece in cornstarch, then dip back into the marinade, and coat with breadcrumbs.
- Heat the Oil: Heat about 1/4 inch of oil in a large skillet over medium heat until shimmering.
- Fry the Tenders: Add breaded tofu tenders to the skillet in a single layer and fry for 3-4 minutes on each side until golden brown.
- Drain Excess Oil: Transfer cooked tenders to a paper towel-lined plate to drain off excess oil.
- Serve and Enjoy: Serve the tenders with extra honey mustard sauce if desired.
Notes
For a gluten-free version, use gluten-free breadcrumbs and cornstarch. You can also air-fry the tenders for a healthier option.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Appetizer
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 12g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 1g
- Protein: 10g
- Cholesterol: 0mg