Tofu 'Chicken' Nuggets

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Tofu 'Chicken' Nuggets

Photo, Erik Putz.

These plant-based nuggets are made with smoked tofu and pasta. Serve them with our homemade maple bbq sauce, just like your favourite fast food joint.


Ingredients

  • 1/2 cup pasta , such as rotini
  • 1 210-g pkg smoked tofu , preferably Sunrise
  • 4 tsp psyllium husk
  • 1/2 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 2 tbsp canola oil , divided
  • 1 batch Maple BBQ Sauce , for serving (recipe in Kitchen Tips)

Instructions

  • Cook pasta following package directions, until al dente, 8 to 9 min. Drain well, then cool slightly (do not rinse). Coarsely chop, then set aside.
  • Break tofu into smaller pieces and place in a food processor. Whirl until very finely chopped. Sprinkle with psyllium husk, onion and garlic powders, and salt. Pulse a few times to combine. Add coarsely chopped pasta and pulse until mixture starts to clump together on one side of the bowl.
  • Using damp hands, scoop heaping tbsps of tofu mixture and form into 1/2-in. thick ‘nugget’ shapes. You will have about 16 pieces.
  • Heat a large non-stick frying pan over medium. Add 1 tbsp oil, then half the nuggets. Cook until golden-brown, about 3 min per side. Set aside on a towel-lined plate. Repeat with remaining 1 tbsp oil and nuggets.
  • Let nuggets cool slightly to firm up, about 10 min, then serve with Maple BBQ Sauce.

Kitchen Tips

Nutrition (per serving)

  • Calories
  • 242,
  • Protein
  • 11 g,
  • Carbohydrates
  • 22 g,
  • Fat
  • 12 g,
  • Fibre
  • 4 g,
  • Sodium
  • 467 mg.