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: 45 minutes | Total Time: 1 1/4 hours
Ingredients
Maple Barbecue Sauce
- 2 teaspoons canola oil
- 1 small onion, finely chopped
- 5 cloves garlic, minced
- 3/4 cup reduced-sodium ketchup (see Tip)
- 3/4 cup cider vinegar
- 1/2 cup Southern Comfort liqueur or apple juice
- 1/4 cup maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce or reduced-sodium soy sauce
- 1 1/2 teaspoons hot sauce
Tofu & Veggies
- 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
- To prepare barbecue sauce: Heat oil in a medium saucepan over medium-low heat. Add onion and cook, stirring often, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and puree until smooth. (Use caution when blending hot liquids.)
- To prepare tofu & veggies: 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 1/2 cup of the barbecue sauce and bring to a simmer (refrigerate the remaining sauce for another use). Stir in tofu and serve.
Nutrition
Per serving : 224 Calories; 10 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 19 g Carbohydrates; 11 g Protein; 3 g Fiber; 108 mg Sodium; 587 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 1 vegetable, 1 medium-fat meat, 1 fat
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 2 weeks.
- Tip: We recommend using reduced-sodium ketchup whenever possible. Look for it in your supermarket.