Vegetarian Pecan Crusted Chicken

Discover a delightful twist on a classic dish with this Vegetarian Pecan Crusted Chicken recipe, a perfect option for plant-based eaters and tofu lovers alike. This recipe swaps traditional chicken for protein-packed extra-firm tofu, creating a crispy, golden crust courtesy of a flavorful blend of finely ground pecans, breadcrumbs, Parmesan cheese, and bold seasonings like smoked paprika and garlic powder. The tofu cutlets are dipped in a tangy egg and whole grain mustard mixture before being oven-baked to crunchy perfection. Ready in under an hour, this high-protein vegetarian main pairs beautifully with a fresh green salad or your favorite seasonal vegetables, making it an ideal choice for a wholesome dinner or an elevated meat-free meal.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 16 oz Extra-firm tofu
• 1 cup Pecans
• 0.5 cup Breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 tsp Salt
• 0.5 tsp Black pepper
• 1 tsp Smoked paprika
• 1 tsp Garlic powder
• 2 large Eggs
• 1 tbsp Whole grain mustard
• 2 tbsp Olive oil

Directions

Step 1

Begin by pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a plate, and press with a heavy object. Let it sit for 20 minutes, then slice the tofu into 1/2-inch thick 'cutlets'.

Step 2

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 3

In a food processor, combine the pecans, breadcrumbs, Parmesan cheese, salt, black pepper, smoked paprika, and garlic powder. Pulse until the mixture is finely ground, then transfer this mixture into a shallow dish.

Step 4

In another shallow bowl, whisk together the eggs, whole grain mustard, and 1 tablespoon of olive oil until smooth.

Step 5

Dip each tofu cutlet into the egg mixture, ensuring it is coated on all sides. Then, press it into the pecan mixture, coating it thoroughly and evenly.

Step 6

Place the crusted tofu onto the prepared baking sheet. Drizzle the remaining olive oil over the top of the coated tofu pieces.

Step 7

Bake in the preheated oven for 25-30 minutes, or until the pecan crust is golden brown and crispy.

Step 8

Serve hot with your choice of side dishes, such as a fresh salad or steamed vegetables.

Nutrition Facts

Serving size	(781.7g)

Amount per serving	% Daily Value*
Calories	2076.5

Total Fat 156.5g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 24.3g
Cholesterol 392mg	0%
Sodium 333760.4mg	0%
Total Carbohydrate 77.9g	0%
Dietary Fiber 23.3g	0%
Total Sugars 11.1g
Protein 109.0g	0%

Vitamin D 82IU	0%
Calcium 3486.0mg	0%
Iron 20.1mg	0%
Potassium 1715.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 65.3%

Protein: 20.2%

Carbs: 14.5%