Mobile Site | Mobile Services
Log In | Sign Up for My EatingWell
Eating Well – Where Good Taste Meets Good Health.
Advertisement

Tofu & Veggies with Maple Barbecue Sauce

:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3 (6 votes)

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.


READER'S COMMENT:
"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. "
Tofu & Veggies with Maple Barbecue Sauce Recipe

4 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup Maple Barbecue Sauce, (recipe follows)
  • 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)

This recipe calls for:

More Healthy Recipe Ideas

You Might Also Like

Preparation

  1. Make Maple Barbecue Sauce.
  2. 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 the barbecue sauce and bring to a simmer. Stir in tofu and serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce for up to 2 weeks.

Nutrition

Per serving: 215 calories; 10 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 9 g carbohydrates; 9 g protein; 3 g fiber; 102 mg sodium; 593 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (62% dv), Calcium (15% dv). 1 1/2 Carbohydrate Servings

Carbohydrate Servings: 1 1/2

Exchanges: 1/2 other carbohydrate, 1 vegetable, 1 medium-fat meat, 1 fat (mono), For Maple Barbecue Sauce, 1/2 other carbohydrate


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low calorie
Diabetes appropriate
Gluten free
High potassium
High calcium
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Ease of Preparation
Easy
Main Ingredient
Vegetarian, soy
Ethnic/Regional
American
Type of Dish
Main dish, vegetarian
Holiday
Memorial Day
Labor Day
July 4th
Father's Day
Meal/Course
Dinner

Total Time
More than 1 hour
Preparation/ Technique
Saute
Style/Theme
Vegetarian
Vegan
Entertaining, casual
Comfort foods
Servings
4
Season
Winter
Fall
Summer
Spring
Publication
Fall 2004
The EatingWell Diabetes Cookbook (2005)
Advertisement

Free Newsletters

EatingWell This Week
EatingWell Diet
EatingWell for Health
and special offer emails
Privacy Policy

EatingWell Magazine

| | Customer Service
Advertisement

The EatingWell Market

Healthy Living Directory

Featured Sponsors


World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner