Tofu & Veggies with Maple Barbecue Sauce
http://www.eatingwell.com/recipes/tofu_veggies_with_maple_barbecue_sauce.html
From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005)Nestled in the foothills of the Green Mountains, Mary's Restaurant is an idyllic retreat in Bristol, Vermont. Chef-owner Doug Mack works with farmers to highlight seasonal ingredients on his menu. He keeps vegetarian diners happy with this untraditional stir-fry, which jazzes up tofu with a zesty sauce.
4 servings, 1 cup each | Active Time: 25 minutes | Total Time: 1 hour 10 minutes
Ingredients
- 1/2 cup Maple Barbecue Sauce, (recipe follows)
- 14 ounces extra-firm tofu, preferably water-packed
- 4 teaspoons canola oil, divided
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cup sliced mushrooms, (3 ounces)
- 1 cup grated carrots, (2 medium)
Preparation
- Make Maple Barbecue Sauce.
- Drain and rinse tofu; pat dry. Cut into 1-inch cubes. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning from time to time, until browned on all sides, 5 to 7 minutes. Transfer to a plate.
- Add the remaining 2 teaspoons oil to the pan. Add broccoli, cauliflower, mushrooms and carrots; cook, stirring often, until just tender, about 4 minutes. Add the barbecue sauce and bring to a simmer. Stir in tofu and serve.
Nutrition
Per serving : 215 Calories; 10 g Fat; 1 g Sat; 1 g Mono; 0 mg Cholesterol; 9 g Carbohydrates; 9 g Protein; 3 g Fiber; 102 mg Sodium; 593 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 1 vegetable, 1 medium-fat meat, 1 fat (mono), For Maple Barbecue Sauce, 1/2 other carbohydrate
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the sauce for up to 2 weeks.