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Tofu 'Chicken' Fillets With Mushroom Gravy and Mashed Sweet Potato [Vegan, Gluten-Free]
These "chicken" fillets are really easy to make, super tasty, and made from tofu and
chickpea flour, so they're high in protein and gluten-free. They're soft on the inside and a bit crispy, outside, and the mushroom gravy works so well with it. Plus, the sweet potato mash provides delicious carb! This recipe takes about 35 minutes to make given you time everything well.

High-Protein Tofu Chicken Fillets With Mushroom Gravy and Mashed Sweet Potato [Vegan, Gluten-Free]


For the Tofu Fillet:

  • 1 14-ounce firm tofu
  • 3 1/2 tablespoons Dijon mustard
  • 3 1/2 tablespoons nutritional yeast
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 3/4 teaspoon salt
  • 1 cup chickpea flour
  • Cracked black pepper

For the Mushroom Gravy:

  • 8 ounces Chestnut mushrooms
  • 1 small onion
  • 3 tablespoons soy sauce or tamari, to make it gluten-free
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 2 teaspoons minced garlic
  • 1/2 teaspoon sage
  • Black pepper, to taste
  • 1 cup water

For the Sweet Potato Mash:

  • 1.4 pounds sweet potatoes
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon Tabasco sauce
  • 1 tablespoon olive oil


To Make the Fillets:

  1. Preheat your oven to 390F.
  2. Squeeze the water out of your tofu as much as you can. This is important as it will be too moist otherwise. Either squeeze it (don't worry about it crumbling because it'll go into a food processor) or press it.
  3. Boil water and peel the sweet potatoes.
  4. Cut them into chunks and cook or steam until they are very soft and can be mashed, about 20-30 minutes.
  5. Cut the tofu into bits and put it into a food processor together with 3 1/2 tablespoons of Dijon mustard and olive oil.
  6. Process until you get a smooth paste. You can also do it by hand if you don't have a food processor, it will take much longer though. If you don't have a food processor, crumble it with your hands and knead until you get a smooth paste.
  7. Then, transfer the paste into a large bowl and add all other fillet ingredients, apart from the black pepper. Mix together until you get a dough-like consistency if it's too moist add a tiny bit more chickpea flour (not too much as it will get a bready taste, that's why squeezing out the water of the tofu at the beginning is so important).
  8. Form fillets by shaping the batter into oval balls with your hands and then pushing them flat. Place on a baking tray lined with baking paper. You should get roughly six fillets out of this.
  9. Baste all fillets with a bit of olive oil and season with cracked black pepper.
  10. Put in the oven and bake for about 20 minutes. When they are done they will be crispy on the outside and dense but soft on the inside.

To Make the Gravy:

  1. While the fillets are baking, chop up the mushrooms and onion finely and saut in some olive oil. Season with all other ingredients (don't add water yet). Let saut on high heat for about 5 minutes until the mushrooms and onions have softened.
  2. Then, add everything to a blender together with water and blend until you get a very smooth gravy. Pour it back into the pan and cook for another couple of minutes.

To Make the Sweet Potato Mash:

  1. In the meantime, the sweet potatoes should be finished. Put them into a bowl and mash them, Season to taste with salt, garlic powder, tabasco sauce, and some olive oil.

To Serve:

  1. Plate everything. Pour gravy over the fillets and the sweet potato mash and serve with a fresh green salad.

High-Protein Tofu Chicken Fillets With Mushroom Gravy and Mashed Sweet Potato originally published by Zhanna Shutaleva on Wed, 27 Nov 2019 09:52:00 +0000 at _http://behealthypage.blogspot.com/2019/11/high-protein-tofu-chicken-fillets-with.html


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