Nutrient-Packed Dinners to Transform Your Diet


Baked tofu nuggets with a sweet honey garlic glaze, an easy and delicious way to introduce tofu to your weekly meal plan. Tofu, a versatile and healthy source of plant-based protein, becomes a tasty and quick dish when paired with a sweet and savory honey garlic sauce.

The Tofu Transformation

When it comes to tofu, there’s a lot to love. It’s a versatile and convenient source of protein. With a mild flavor, tofu is like a blank canvas ready to soak up any flavors you choose. If you’re seeking a crispy and savory snack, these honey garlic tofu nuggets will hit the spot. Enjoy them with a side of fluffy rice, whole grains, or greens, and savor the goodness of this delightful dish.

Selecting the Perfect Tofu

Choosing the right type of tofu for this dish is crucial. Firm tofu is the ideal choice as it holds its shape well and provides a pleasing texture. Here’s a brief rundown of tofu types:

  • Extra firm tofu – This variety holds its shape very well, making it ideal for frying, grilling, and stir-frying.
  • Firm tofu – This type is quite versatile and can hold its shape. It’s great for pan frying, braising, and stewing.
  • Medium tofu – This tofu is smooth and a bit soft, making it perfect for pureeing for soups, dips, and sauces. It also tastes fantastic in braises, soups, and stir-fries.
  • Soft/Silken tofu – This tofu is very smooth and delicate. It’s best for use in mapo tofu, miso soup, or other soups and stews. It’s also delicious with just soy, ginger, and scallions!

Preparing the Tofu

Pressing tofu helps to remove excess liquid, making it easier to crisp up and giving it a denser, chewier texture. Here’s a simple step-by-step guide:

  1. Drain the tofu and wrap it in a clean tea towel or paper towels.
  2. Place the tofu on a plate or cutting board and add another layer of towels on top.
  3. Add weight on top, such as a heavy bowl, and leave it for 15-30 minutes. Replace the paper towels if needed.
  4. Proceed with your recipe!

If you’re using extra firm tofu, you can skip this step and just pat the tofu dry.

Extra Steps for Extra Texture

For an even meatier, firmer texture, consider freezing the tofu. Freezing tofu causes the water inside to form ice crystals, creating small holes that can soak up marinades and flavors. After thawing, squeeze out any extra water before cooking.

Achieving Crispy Tofu

The secret to crispy tofu lies in cornstarch. It’s what gives tofu a craggy coating and bakes up to crispy, crunchy perfection. You can also use potato starch or sweet potato starch. It’s essential to dry out the tofu, as moisture is the enemy of crispiness.

Substitutes for Honey

If you’re following a vegan diet, you can easily substitute honey for maple syrup. A one-for-one swap will yield a delightful honey maple tofu.

Baking the Tofu

Bake the tofu in a hot 400°F oven, flipping halfway through. If you want the tofu to be super golden brown, lightly brush or mist the tofu with oil.

Alternative Cooking Methods

You can also pan-fry, air-fry, or deep-fry the tofu. The method you choose depends on your preference and available equipment.

The Honey Garlic Sauce

After baking the tofu to crispy perfection, it’s time to toss it in the honey garlic sauce. Simply warm up the honey, minced garlic, and soy sauce until they form a bubbly, thick sauce.

Recipe for Baked Tofu Nuggets with a Sweet Honey Garlic Glaze

This easy recipe requires only five ingredients and produces a quick and tasty weeknight protein.

Ingredients

  • 1 lb pressed tofu
  • 1 tbsp cornstarch
  • 2 tbsp honey
  • 1 tbsp soy sauce
  • 3 cloves garlic, minced
  • Freshly ground black pepper, to taste
  • Sliced green onions, for garnish
  • Toasted sesame seeds, for garnish

Instructions

  1. Preheat the oven to 400°F. Dry your tofu and cut it into 1/2 inch cubes. Toss with the cornstarch and arrange on a parchment paper-lined baking sheet.
  2. Bake for 30-45 minutes, flipping the tofu cubes halfway through.
  3. Five minutes before the tofu is done (it should be a light golden brown), start the sauce. In a small frying pan, heat up honey, soy sauce, and garlic over medium heat until bubbly and thick. Season with freshly ground pepper.
  4. Remove the tofu from the oven and toss in the sauce. Garnish with sliced green onions and toasted sesame seeds. Enjoy hot!

Nutritional Information

One serving of these honey garlic tofu bites contains approximately 453 calories, with 35% of the calories from fat. It also provides 39.5 grams of protein, making it a high-protein vegetarian meal option.

Verdict from the Community

With a high rating from the readers, these honey garlic tofu bites are a hit. Many readers have expressed their delight in the comments, praising the dish’s simplicity and flavor. Some even shared their variations and tips, adding to the recipe’s versatility and adaptability.

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