BBQ Tofu Sandwich

BBQ Tofu Sandwich Recipe Though vegetarian BBQ may be an oxymoron, once you take a bite of this delicious tofu sandwich topped with coleslaw and dill pickles you won’t mind the contradiction. Serve with: Baked beans and corn on the cob.


From EatingWell:  May/June 2010

Yield: 4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

  • 1/4 cup thinly sliced onion
  • 1 14-ounce package extra-firm or firm water-packed tofu, drained
  • 1/8 teaspoon salt
  • 1 tablespoon canola oil
  • 1/2 cup prepared barbecue sauce
  • 1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage
  • 2 tablespoons low-fat mayonnaise
  • 2 teaspoons red-wine vinegar
  • 1/4 teaspoon garlic powder
  • Freshly ground pepper to taste
  • 4 whole-wheat hamburger buns, toasted
  • 4 dill pickle sandwich slices

Preparation

  1. Place onion in a small bowl, cover with cold water and set aside. Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, each about 1/2 inch thick, and pat dry. Sprinkle with salt.
  2. Heat oil in a large nonstick skillet over medium heat. Add the tofu slabs (depending on the size of your pan, the tofu may slope up the sides a little). Cook until browned on both sides, about 4 minutes per side. Reduce heat to low. Add barbecue sauce and carefully turn the tofu to coat with the sauce. Cover and cook for 3 minutes more.
  3. Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion.
  4. To assemble sandwiches, place about 1/3 cup of the coleslaw (or cabbage) mixture on each bun and top with a tofu slab, a pickle slice and a few onion slices. Spread any sauce remaining in the pan on the top buns.

Tips & Notes
  • Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.

Nutrition Per serving:

259 calories; 10 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 32 g carbohydrates; 7 g added sugars; 12 g protein; 5 g fiber; 724 mg sodium; 334 mg potassium.

Nutrition Bonus: Calcium (26% daily value), Magnesium (20% dv), Vitamin C (17% dv), Iron (16% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 1 medium-fat meat, 1/2 fat

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