BBQ Tofu Sandwich
From EatingWell: May/June 2010
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.
- 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
- 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.
- 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.
- Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion.
- 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.
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).
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 1 medium-fat meat, 1/2 fat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Type of Dish
- Main dish, vegetarian
- Preparation/ Technique
- May/June 2010