Baked "Kentucky Fried" Tofu Recipe скачать в хорошем качестве

Baked "Kentucky Fried" Tofu Recipe

Baked "Kentucky Fried" Tofu Recipe I tend to make large batches of 6 pounds or more of tofu because it gets eaten so fast at my house, and to help justify the preparation time (about 30 minutes) together with the cooking time (1-2 hours depending on the oven and the type of tofu used). This tofu preparation is quite versatile and can be applied to a number of different cuisines as a substitute for chicken. It’s texture becomes even better once it cools completely, making a wonderful addition to your at-home salad bar. Tofu is an excellent source of protein and calcium and is sometimes fortified with other essential nutrients. Adequate calcium intake is important for maintaining optimal bone health. Nutritional yeast is rich in vitamin B12, an important benefit for strict vegetarians who are at higher risk for vitamin B12 deficiency. Prolonged deficiency in B12 intake can lead to severe (and permanent) impacts on the nervous system. Optional: The “breading” can be embellished with the addition of salt-free seasoning mixes such as taco seasoning or curry powder. I generally mix together one part seasoning mix with 3 parts nutritional yeast. 3 lbs firm, extra firm, or super firm tofu, rinsed and drained 2-3 T soy sauce (or use wheat free tamari or Bragg’s liquid aminos to keep it gluten free) 1+ C nutritional yeast for the “breading” 1 baking tray with enough parchment paper to cover 1) Prepare baking tray covered in parchment paper and preheat the oven to 375F (temp may vary depending on the oven). 2) Slice each block of tofu into six rectangular pieces of about 1/2” thick. 3) Place soy sauce in to a container big enough to accommodate dipping of tofu slices - an empty tofu carton is what I use but a plastic food storage container works too. 4) Place nutritional yeast on a large plate to complete the breading station 5) Using wet hand/dry hand technique (as pictured above), dip each tofu slice into the soy sauce with one hand and remove to the plate with the yeast (I use my left hand as my wet hand). Using the other (right) hand, cover the tofu with the yeast “breading”, ensuring that each slice is well coated. 6) Place “breaded” tofu slices on the baking tray lined with parchment paper, ensuring that none of the pieces touch. 7) Bake in oven for 30 - 60 minutes until yeast sticks to the tofu and not the paper, creating a thin layer of crust around each slice. If the yeast sticks to the parchment paper (as pictured below left), continue to bake until yeast clings to the tofu(as pictured below right). Once yeast sticks to the tofu, gently flip each slice. 8) Bake for another 30- 45 minutes until tofu is adequately dehydrated and yeast sticks to the tofu and not the parchment paper. Tofu can be enjoyed as “steaks” or cut into cubes once it cools a little. Total cook time will depend on the oven and type of tofu used - super firm tofu requires about an hour of total cook time, while firm or extra firm tofu requires about 1hr 45 minutes of total cook time to adequately dehydrate. As a Registered Dietitian and Chef, I inspire others to improve their quality of life through a variety of healthy options and delicious cuisines. He offers an array of enticing international flavors and specializes in custom menus and eating plans for a variety of medical conditions and preferences. Follow what I'm up to at: amosprudhon.com www.linkedin.com/in/amosprudhon www.facebook.com/chefamosprudhonrd All the best, Chef Amos Prudhon, RD