BBQ Tofu “Wings”

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  • Prep-time: / Cook Time:
  • Makes 24 "wings"

Plant-based? Yes…you can still have your spicy hot wings and eat them too. Enjoy these hot and sour “Wings” with oil-free, dairy-free ranch dressing and with crunchy celery.

Ingredients

  • 14 ounce package extra firm tofu
  • 1 (6-ounce) can tomato paste
  • ½ cup pineapple juice
  • ¼ cup 100% pure maple syrup
  • 3 tablespoons tamari (or Bragg's liquid aminos or low-sodium soy sauce)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons stone ground mustard
  • 1 tablespoon minced ginger
  • 1-2 cloves garlic, minced
  • ½ teaspoon ground chipotle powder
  • ½ teaspoon paprika (or smoked paprika)
  • ½ teaspoon ground black pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon cayenne pepper

Instructions

  1. Rinse and drain tofu, pressing out as much water as possible with paper towels. Slice it into small rectangles (approximately 24 pieces) and set aside.
  2. In a blender, combine the remaining ingredients and blend until smooth.
  3. Pour half of the BBQ sauce onto the bottom of an 8x10x2.5-inch baking pan. Gently place the tofu pieces over the sauce evenly across the pan. Pour remaining sauce over tofu and distribute it evenly over all the pieces.
  4. Place in refrigerator for at least 30 minutes to marinate.
  5. Preheat oven to 350°F.
  6. Bake for 30 minutes. Then take the pan out, flip the tofu rectangles over and bake for 15 more minutes or until golden brown.
  7. Serve with celery sticks and oil-free, dairy-free ranch dressing. You can use this BBQ sauce in other recipes or over baked potatoes, rice, or quinoa.

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Julieanna Hever

Julieanna Hever, R.D., is author of The Complete Idiot’s Guide to Plant-Based Nutrition, columnist for VegNews magazine and a special consultant to Forks Over Knives. Julieanna is also a nationally sought-out speaker and was recently featured on The Dr. Oz Show. Visit PlantBasedDietitian.com for updates from Julieanna.

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