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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

Tofu & Veggies

Preparation

  1. 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.)
  2. 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.
  3. 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