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BBQ Tofu Sandwich

:  May/June 2010

Your rating: None Average: 4 (52 votes)

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.


READER'S COMMENT:
"I don't really like coleslaw, so I was going to just go without it but decided to try the dressing with lettuce instead. I loved it! Also, I may have done something wrong because the tofu took at least 10 minutes per side to brown on...
BBQ Tofu Sandwich Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Healthy weight | Heart healthy | High calcium | High fiber | Low cholesterol |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. 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.
  2. 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.
  3. Meanwhile, combine coleslaw (or cabbage), mayonnaise, vinegar, garlic powder and pepper in a medium bowl. Drain the onion.
  4. 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.

Nutrition

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


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Recipe Categories

Holiday
Memorial Day
Super Bowl
July 4th
Labor Day
Health & Diet Considerations
High fiber
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High calcium
Ease of Preparation
Easy
Style/Theme
Budget
Comfort foods
Everyday favorites
Quick (total 30 min. or less)
Vegetarian
Total Time
30 minutes or less
Servings
4
Main Ingredient
Beans/Legumes
Vegetarian, soy
Preparation/ Technique
Saute
Type of Dish
Main dish, vegetarian
Meal/Course
Lunch
Dinner

Ethnic/Regional
American
Season
Spring
Summer
Fall
Winter
Publication
May/June 2010
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