Tempeh nuggets (Dinner)

Tempeh nuggets (from Canada's food guide)

These nuggets are a healthier version of the beloved fast-food chicken nugget. They will surely win over the hearts of the whole family.

Prep time: 20 min

Cook time: 25 min

Servings: 4

Kid-friendly

Vegetarian

Ingredients

• 20 mL (1 ½ tbsp) vegetable oil

• 1 package (250 g/9 oz) tempeh, cut into 16 strips

• 190 mL (¾ cup) water

• 1 egg

• 125 mL (½ cup) breadcrumbs

• 5 mL (1 tsp) paprika

• 5 mL (1 tsp) onion powder

• 5 mL (1 tsp) garlic powder

• 1 mL (¼ tsp) salt

• 2 mL (½ tsp) black pepper

Chipotle dipping sauce:

• 60 mL (¼ cup) lower fat yogurt

• 2 mL (½ tsp) chipotle powder or paprika

• 1 clove garlic, minced

• 1 mL (¼ tsp) salt

Directions

1. Preheat the oven to 190 °C (375 °F) and line a baking sheet with aluminum foil. Set aside.

2. In a pot with a lid, heat oil over medium-high heat. Add tempeh and brown on each side. Add water, cover and steam until the water is evaporated.

3. Remove the pot from heat and allow to cool.

4. Set up a breading station: In a small bowl, whisk egg and set aside. In a second bowl, mix breadcrumbs, paprika, onion powder, garlic powder, salt, and black pepper.

5. Gently dip cooled tempeh into the whisked egg and roll it in breadcrumbs to coat. Transfer to the baking sheet.

6. Bake for 15 minutes until golden brown.

7. Prepare the dipping sauce: In a small bowl, mix together yogurt, chipotle powder, garlic, and salt.

Tips

• Serve as an afternoon snack or turn into lunch by serving with vegetables.

• Get the kids involved in coating tempeh with the breading mixture.

• This breading technique can be applied to other proteins like tofu or chicken.

Recipe developed by the Food Innovation and Research Studio at George Brown College for the Guelph Family Health Study’s cookbook and Health Canada.

Source: © All rights reserved. Canada’s Food Guide: Recipes. Health Canada. Reproduced with permission from the Minister of Health, 2022.