Baked Tofu Nuggets

  • Time: 1 hour
  • Servings: 3
  • Serving Size: 5.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Tofu, unflavored, extra firm - 300 grams or 10.5 oz
  • Soy sauce, low sodium - 1 tbsp (15 grams)
  • Almond meal (finely ground almonds) - 2 tbsp (13 grams)
  • Nutritional yeast - 2 tbsp (8 grams)
  • Onion powder - 1/2 tsp
  • Garlic powder - 1/4 tsp
  • Paprika, ground - 1/4 tsp
  • Sea salt - 1/2 tsp
  • Basil, dried leaves 1/4 tsp
  • Oregano, dried leaves - 1/4 tsp
  • Thyme, dried leaved - 1/4 tsp
  • Olive oil - 1/2 tsp (2 grams)
  • Ketchup - 3 tbsp (51 grams)
  • Broccoli, lightly steamed - 1 1/2 cups (150 grams)

INSTRUCTIONS:

  1. Preheat the oven to 200°C or 400°F.
  2. Drain the water from the tofu package. Microwave the block for 2 minutes to help remove excess water. Be careful because it will be hot when you remove it from the microwave.
  3. Cut the tofu block into 16 nugget-sized pieces. Place them on a flat container (like a topperware) and add the soy sauce. Marinade for 15 minutes.
  4. Meanwhile, mix the almond meal, nutritional yeast and all the spices in a small bowl.
  5. Place a parchment paper on a baking sheet, add the olive oil and spread out with a napkin to grease it evenly. You can also use non-stick oil spray. Thoroughly coat each tofu nugget with the herb mix and add to the baking sheet.
  6. Place in the oven for 30 minutes, flipping them carefully halfway through. When done, serve with the broccoli and ketchup (optional). Enjoy!

*Note: Divide the tofu nuggets equally by the listed number of servings. Each serving should have no more than 1 tbsp of ketchup. Try to buy organic ketchup if possible. Stays fresh in the refrigerator for 2-3 days.

NUTRITION FACTS per serving:

  • Calories 215
  • Protein 17 grams
  • Carbs 13 grams
  • Fat 10 grams
  • Fiber 4 grams
  • Sugar 5 grams
  • Iron 20% DV
  • Calcium 19% DV
  • Sodium 34% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Try to buy organic ketchup as these tend to have less artificial ingredients.

Tags: dairy-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.