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Tofu & Veggies with Maple Barbecue Sauce
Tofu & Veggies with Maple Barbecue Sauce
1 Review
From: EatingWell Magazine, Fall 2004
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- Maple Barbecue Sauce (recipe follows)
- 2 teaspoons canola oil
- 1 small onion, finely chopped
- 5 cloves garlic, minced
- ¾ cup reduced-sodium ketchup (see Tip)
- ¾ cup cider vinegar
- ½ cup Southern Comfort liqueur or apple juice
- ¼ cup maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon Worcestershire sauce or reduced-sodium soy sauce
- 1½ 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
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Active
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Ready In
- 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 ½ cup of the barbecue sauce and bring to a simmer (refrigerate the remaining sauce for another use). Stir in tofu and serve.
- Make Ahead Tip: To make ahead: 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.
- People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
- Serving size: 1 cup
- Per serving: 227 calories; 10 g fat(1 g sat); 3 g fiber; 20 g carbohydrates; 11 g protein; 62 mcg folate; 0 mg cholesterol; 13 g sugars; 8 g added sugars; 5,236 IU vitamin A; 36 mg vitamin C; 243 mg calcium; 2 mg iron; 108 mg sodium; 576 mg potassium
- Nutrition Bonus: Vitamin A (105% daily value), Vitamin C (60% dv), Calcium (24% dv)
- Carbohydrate Servings: 1½
- Exchanges: ½ other carbohydrate, 1 vegetable, 1 medium-fat meat, 1 fat
Reviews 1
July 12, 2010
By: julie_white
I really liked the barbecue sauce, but the dish overall was disappointing. I couldn't get my head around vegetables in barbecue sauce. It just didn't work for me.
