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40 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
all-purpose flour
bread crumb
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
tofu
all-purpose flour
bread crumb
cornstarch
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.4% of RDA
• Calories: 9.1% of RDA
• Carbs: 7.8% of RDA
• Fat (total lipid): 10.7% of RDA
• Fiber: 7.1% of RDA
• Fructose: 0.8% of RDA
• Protein: 10.1% of RDA
• Sodium: 35.5% of RDA
• Sugar: 8.7% of RDA
• Vitamin A (IU): 7.0% of RDA
• Vitamin B6: 6.2% of RDA
• Vitamin C: 0.7% of RDA
• Iron: 3.7% of RDA
• Magnesium: 13.9% of RDA
• Manganese: 17.8% of RDA
• Niacin: 6.3% of RDA
• Potassium: 5.9% of RDA
• Zinc: 9.4% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
21.4
g
Calories
182
 
Fiber
1.98
g
Iron
0.696
mg
Protein
11.4
g
Sodium
480
mg
Sugars
2.71
g
Fat (total lipid)
6.53
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
14
oz
+
-
 
one package, cut into strips.
 
1/3
cups
+
-
 
any flour of choice.
 
1/2
cups
+
-
 
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1
pinch
+
-
 
 
1
pinch
+
-
 
 
1/2
cups
+
-
 
or any non dairy milk substitute.
 
1
tbsp
+
-
 
 
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PREPARATION
1.
Preheat the oven to 400.
2.
Cut the tofu into strips and press the water out of them. I usually prep my tofu first, roll them up in a cloth, and let them sit there while i occasionally push down on them.
3.
In one bowl, whisk the milk and the cornstarch together. In another bowl, mix all the remaining ingredients together.
4.
Dip the tofu strips into the milk, then the dry mix, coating them completely, before placing on a non-stick or lightly oiled baking sheet.
5.
Bake for 20 minutes, flip the sticks over, and bake for another 15-20 minutes or until nicely browned all over.
 
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 182
Protein 11.4 g
Carbohydrates 21.4 g
Iron 0.70 mg
Fiber 1.98 g
Calcium 34.3 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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