Roasted Tofu Nuggets

Updated: Mar 29


Roasted Tofu
Roasted Tofu Nuggets Prepared by Jenny Favret

For those who are not already a fan of tofu, this recipe is a game changer! This just might become one of your favorite go-to plant based meals.


Recipe has been modified from Eating Well Magazine (March 2021)


Ingredients

  • One 14 to 16 ounce block of firm or extra firm tofu, sliced into large nugget - size pieces

  • ¼ cup balsamic vinegar

  • Three tablespoons soy sauce

  • One tablespoon extra-virgin olive oil

  • One tablespoon honey

  • ½ teaspoon salt


Instructions

  1. Press the tofu. You may choose to skip this step but it is well work the bit of extra effort. Pressing tofu removes excess water and the result will be a crispier “nugget”: Simply place the sliced tofu nuggets onto a clean dishtowel, folded in half. Cover the tofu nuggets with a second clean, folded dishtowel. Place a heavy skillet or pot on top. Leave it for at least 20 minutes. The dishtowels will be soaked!

  2. While waiting, whisk together the balsamic vinegar, soy sauce and extra virgin olive oil in a medium bowl.

  3. Place the pressed tofu nuggets into the bowl and gently mix until coated. If preferred, place the tofu nuggets into a plastic bag that seals and add the vinegar mixture.

  4. Marinate for 45 minutes to one hour at room temperature.

  5. Preheat oven to 450 degrees.

  6. Remove tofu nuggets from marinade and place onto an oiled baking sheet. Do not allow the pieces to touch. Discard any remaining marinade.

  7. Roast for 15 to 20 minutes, stirring once, until slightly browned and crusty.

  8. Drizzle honey over nuggets and sprinkle with salt.


Serve with a side of any veggie. Sauce for the nuggets is optional!


Follow Along

Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!



Written by Jenny Favret, MS,RD,LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program

20 views0 comments

Recent Posts

See All