Tofu & Veggies with Maple Barbecue Sauce

From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

Tofu & Veggies with Maple Barbecue Sauce Recipe

4 servings, 1 cup each

Active Time: 25 minutes

Total Time: 1 hour 10 minutes

Nutrition Profile

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:

Maple Barbecue Sauce

Preparation

Make Maple Barbecue Sauce.
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 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

1 1/2 Carbohydrate Serving

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