What if I told you your meal prep could look like your favourite comfort foods? That you could hit your protein goals, get in epic amounts of fiber, and never miss out on your favourite meals?! Well if you like buffalo wings, mac & cheese, falafels & pasta bowls than you’re going to LOVE my High Protein Dinner E-Book!
The buffalo wings recipe below is straight from the e-cookbook and I've paired it with yesterday's Chickpea Protein Waffles recipe (tagged below) for an absolutely epic comfort meal that's high in protein and pretty low in carbs!!!
It's time for you to learn how to make great meal prep, that's quick, stacks high quality protein and delivers on flavour. Your new healthy habits are just one High Protein Vegan Meal Prep E-Book download away.
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| BUFFALO CHICK'N & WAFFLES |
Recipe notes:
If you already own the ebooks you'll notice I changed the recipe from the e-cookbook from tempeh to fava tofu for today's post. I did this simply because that's what I had on hand at home and I love being able to show you that you can easily customize each and every cookbook recipe to fit your preferences or just what you have at home! I want cooking to be easy, affordable, and delicious for you every time.
For the egg replacer flour I really like using the Bob's Red Mill one, its really sticky and great for a recipe where breading is involved. However you can definitely use a "flax meal egg" if that's what you have on hand!
Recipe makes 4 servings
Macros per serving (two waffles & 1/4 of the buffalo chick'n wings recipe):
524 cals - 16g fat - 54g carbs - 41g carbs
Ingredients:
1 batch Chickpea Protein Waffles
340g fava tofu or sub 400g extra firm soy tofu
1 cup vegetable broth
2 tbsp hot sauce
½ cup flour GF or regular all purpose
¼ cup egg replacer flour (see recipe notes)
½ cup soy milk - or preferred dairy free milk
¾ cup corn meal or breadcrumbs (GF if needed)
2 tbsp vegan butter
1/3 cup buffalo hot sauce
Recipe:
Make the Chickpea Protein Waffles first.
Slice your tofu into triangles or desired shapes.
Add tofu to a shallow pan and poke shallow holes into each piece with a fork.
Mix the soup broth and 2 tbsp hot sauce together and pour over tofu pieces.
Place tofu in the fridge to marinate, minimum 1 hr, but best overnight!
Preheat the oven to 350 F and line a baking tray with parchment paper, set aside.
Grab two plates and spread the flour on one plate and the breadcrumbs on the other plate, set aside.
In a bowl add egg replacer flour, soy milk, and ½ tsp salt, whisking to combine, set aside to thicken for 5 minutes.
Drain the tofu of the marinade and begin your dredging station in this order: Dip tofu piece into flour, than “egg” mixture, than breadcrumbs.
Make sure each piece of tofu is completely coated. Add the prepared tofu wing to the parchment lined baking tray and repeat until you’ve coated each piece of tofu.
Bake tofu wings for 20 minutes, flip each piece and bake another 7-8 minutes or until browned and crispy.
Buffalo sauce: Bring a sauce pan to low heat and add butter to melt.
Once butter is melted remove pan from the heat and add ½ cup hot sauce, mixing together well.
Add the baked tofu wings to a bowl and cover in butter/hot sauce mix. Tossing wings really well to coat.
Plating:
If the waffles are cool or were meal prepped ahead of time simply pop them in the toasted to warm.
Top with tofu wings and drizzle with maple syrup is desired.
Enjoy!