Tofu "Chicken Nuggets" with Roasted Sweet Potato Fries

Serving Size: 4

This tofu "chicken nugget" meal is a crispy, flavorful alternative to fried chicken. Paired with fiber-packed sweet potato fries, it’s a satisfying, diabetes-friendly, and heart-healthy dinner!

Recipe by: Mayumi Tavalero

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook25

Passive0

Recipe Serving Size4

Cooking Tools Required

Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, parchment paper, Sharp Knives

Ingredients

For the Tofu Nuggets:

14 ounce extra firm tofu 14 oz firm tofu, pressed and cubed
1/4 cup whole-grain breadcrumbs or crushed whole-grain crackers
1/4 cup whole-wheat flour
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/3 cup unsweetened almond milk or low-fat milk

For the Sweet Potato Fries:

2 each large sweet potatoes cut into wedges
1 tablespoon extra virgin olive oil
1 teaspoon paprika
1/4 teaspoon freshly ground black pepper
1/4 teaspoon garlic powder

Instructions

For the Tofu Nuggets:

Prepare Tofu:

Press the tofu to remove excess moisture, then cut it into bite-sized cubes.

Set Up Dredging Station:

Place flour in one bowl.
Place almond milk in a second bowl.
Combine breadcrumbs, garlic powder, smoked paprika, oregano, black pepper, and salt in a third bowl.

Coat the Tofu:

Dredge tofu cubes in flour, dip in almond milk, and coat with the breadcrumb mixture.

Cook the Nuggets:

Preheat the oven to 400°F. Place coated tofu pieces on a baking sheet lined with parchment paper.
Bake for 20-25 minutes, flipping halfway, until crispy and golden brown.

For the Sweet Potato Fries:

Prepare Sweet Potatoes:

Toss sweet potato wedges with olive oil, paprika, garlic powder, and black pepper.

Roast the Fries:

Spread the wedges on a baking sheet lined with parchment paper.
Bake at 400°F (alongside the tofu nuggets) for 20-25 minutes, flipping halfway through, until tender and slightly crisp.

Reheating Instructions

Heat in a 350 degree oven until heated through.

Nutrition