Honey-Mustard Tofu Tenders

Submitted by gailanng

"Freeze tofu for at least 24 hours then defrost.  This process releases excess liquid and makes for a better end product.  A good substitute for the garlic powder and poultry seasoning is replacing with McCormick’s Season- All and eliminating the salt.  From Eating Well."

 

• Ready In: 35mins
• Ingredients: 13
• Serves: 4

ingredients

• 1 (14 ounce) package extra-firm water-packed tofu, drained
• 2 large eggs, beaten
• 2 teaspoons hot sauce (optional)
• 1 teaspoon garlic powder
• 1 teaspoon poultry seasoning
• 3⁄4 cup panko breadcrumbs (plain or whole-wheat)
• 1⁄4 teaspoon salt, plus 1/8 teaspoon divided
• 1⁄4 teaspoon fresh ground pepper
• canola oil cooking spray
• 1⁄3 cup nonfat plain Greek yogurt
• 3 tablespoons Dijon mustard
• 3 tablespoons honey
• 2 teaspoons lemon juice

directions

1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray. (Easier to cleanup if lined with aluminum foil or parchment paper.).
2. Cut tofu block in half crosswise. Cut each piece in half horizontally, then cut each stack crosswise again into 5 "tenders." (You will have 20 strips, 2 inches by 1 inch.) Pat the tofu dry with paper towels (don’t skip this step).
3. Combine eggs, hot sauce (if using), garlic powder and poultry seasoning in a shallow dish. Combine panko, 1/4 teaspoon salt and pepper in another shallow dish. Dip the tofu strips into the egg, then coat with the panko mixture. (Discard any leftover egg and panko.) Arrange the tofu in a single layer on the prepared baking sheet. Generously coat the tofu with cooking spray.
4. Bake the tofu for 10 minutes. Flip the tenders over and continue baking until crisp and golden, about 10 minutes more. Immediately sprinkle with the remaining 1/8 teaspoon salt.
5. Meanwhile, whisk yogurt, mustard, honey and lemon juice in a small bowl. Serve the tofu with the dipping sauce.