Directions:
- Combine the breadcrumbs, flaxseed meal, parmesean, and paprika in a small bowl.
- Mix the vegetable puree and egg together in a flat bowl.
- Slice or cube the tofu into bite sized pieces. You can use any shape you want, including cookie cutters. Sprinkle the tofu with the salt.
- Dip the tofu into the egg mixture, then roll in the breadcrumbs until the tofu is completed coated and you can't see the puree.
- Spray a large nonstick pan with cooking spray, heat the pan, then add the oil.
- Cook the tofu over medium heat 3-4 minutes to a side, being careful not to overbrown. Cook until the coating is crisp and golden on all sides.
- Note: the recipe for chicken nuggets is almost identical, but calls for using broccoli, spinach, sweet potato, or beet puree.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 278.01 Kcal (1164 kJ) | ||
| Calories from fat | 122.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.58g | 21% | |
|---|---|---|---|
| Cholesterol | 42.02mg | 14% | |
| Sodium | 340.88mg | 14% | |
| Potassium | 316.18mg | 7% | |
| Total Carbs | 26.01g | 9% | |
| Sugars | 1.03g | 4% | |
| Dietary Fiber | 4.66g | 19% | |
| Protein | 15.8g | 32% | |
| Vitamin C | 3.1mg | 5% | |
| Iron | 4.9mg | 27% | |
| Calcium | 213.5mg | 21% | |
| Amount Per 100 g | |||
| Calories | 176.84 Kcal (740 kJ) | ||
| Calories from fat | 77.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.64g | 21% | |
|---|---|---|---|
| Cholesterol | 26.73mg | 14% | |
| Sodium | 216.83mg | 14% | |
| Potassium | 201.12mg | 7% | |
| Total Carbs | 16.54g | 9% | |
| Sugars | 0.66g | 4% | |
| Dietary Fiber | 2.96g | 19% | |
| Protein | 10.05g | 32% | |
| Vitamin C | 2mg | 5% | |
| Iron | 3.1mg | 27% | |
| Calcium | 135.8mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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