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Crispy Vegan "Chicken" Tenders

Crispy Vegan "Chicken" Tenders

$5.12 recipe | $0.26 serving
Crispy vegan "chicken" tenders, baked or fried, tossed in Frank's Red Hot Sauce, and served with a trio of tasty dips. Need we say more? Didn't think so.
5 from 1 vote
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Appetizer, Snack
Cuisine American, Vegan
Servings 20 servings
Calories 88 kcal

Equipment

  • Baking sheets
  • Parchment paper
  • Tofu press or hard surfaces
  • Medium sized bowls
  • Frying pan (for the fried version)

Ingredients
 

Tofu

  • 2 bricks extra-firm tofu ($2.84)

Breading

  • cup cornstarch ($0.15)
  • ½ cup plant milk ($0.14)
  • ½ cup panko bread crumbs ($0.44)
  • ¼ cup plain crispy rice cereal, crushed ($0.01)
  • 1 tbsp avocado oil ($0.19)
  • 1 tsp garlic powder ($0.02)
  • 1 tsp onion powder ($0.08)
  • 1 tsp paprika ($0.10)
  • 1 tbsp nutritional yeast ($0.24)
  • ½ tsp parsley flakes ($0.01)
  • A pinch of sea salt & pepper ($0.02)

Coating

  • ½ cup Frank's Red Hot Sauce ($0.76)
  • 1 tbsp neutral oil ($0.12)

Instructions
 

Baked Tofu

  • Preheat your oven to 400°F, and line a baking pan with parchment paper.
  • Wrap the tofu in a towel or paper towel, and put some weights over top. Press it for 15-20 minutes, then cut into sticks.
  • Place the cornstarch in one bowl, the plant milk in a second bowl, and mix together panko crumbs, rice crispies, avocado oil, garlic powder, onion powder, paprika, nutritional yeast, salt, pepper and dried parsley in a third bowl.
  • Coat the tofu sticks in cornstarch first, then dip them in milk, and then roll in crumb mixture. Place each tofu stick on the parchment-lined pan, and bake for 25 minutes on 400°F, flipping halfway.
  • In the meantime, mix together Franks and oil in a bowl.
  • Next, remove tofu from oven, brush with hot sauce & oil mixture, and place back in the oven. Bake on 400°F for 10-15 more minutes, or until tofu is crispy on each side.

Fried Tofu

  • For the fried tofu, heat a layer of neutral oil in saucepan on medium. You'll know the oil is hot enough when you stick a wooden spoon in and you see bubbling.
  • Fry the tofu for approximately 1 minute per side, checking throughout to make sure it isn't burning.
  • When tofu sticks are brown on each side, transfer to a paper towel lined plate until all tofu is done frying.
  • Toss tofu sticks in the hot sauce and oil mixture, then place on a cooling rack over a baking sheet.
  • Bake on 400°F for 5-7 minutes to crisp up the outside again.

Notes

  • Optional ingredients are not reflected in the price of the recipe.

Nutrition

Nutrition Facts
Crispy Vegan "Chicken" Tenders
Serving Size
 
1 serving
Amount per Serving
Calories
88
% Daily Value*
Fat
 
3.9
g
6
%
Saturated Fat
 
0.6
g
4
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
1.5
g
Monounsaturated Fat
 
1.6
g
Cholesterol
 
0
mg
0
%
Sodium
 
88.2
mg
4
%
Potassium
 
127.3
mg
4
%
Carbohydrates
 
8.9
g
3
%
Fiber
 
1.3
g
5
%
Sugar
 
0.8
g
1
%
Protein
 
5.7
g
11
%
Vitamin A
 
164.1
IU
3
%
Vitamin C
 
1.6
mg
2
%
Calcium
 
157.7
mg
16
%
Iron
 
1.2
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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