Healthy Recipes Healthy Ingredient Recipes Healthy Tofu Recipes BBQ Tofu Sandwich 4.6 (7) 7 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on February 1, 2020 Print Rate It Share Share Tweet Pin Email Cook Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone Health Dairy-Free Healthy Aging Healthy Pregnancy High Calcium Low-Calorie Vegetarian Jump to Nutrition Facts Ingredients ¼ cup thinly sliced onion 1 14-ounce package extra-firm or firm water-packed tofu, drained ⅛ teaspoon salt 1 tablespoon canola oil ½ 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 ¼ teaspoon garlic powder Freshly ground pepper to taste 4 whole-wheat hamburger buns, toasted 4 dill pickle sandwich slices Directions 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 Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section. Rate it Print Nutrition Facts (per serving) 271 Calories 11g Fat 33g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 271 % Daily Value * Total Carbohydrate 33g 12% Dietary Fiber 5g 18% Total Sugars 11g Added Sugars 7g 14% Protein 13g 25% Total Fat 11g 14% Saturated Fat 2g 9% Cholesterol 2mg 1% Vitamin A 60IU 1% Vitamin C 11mg 12% Folate 46mcg 12% Sodium 729mg 32% Calcium 267mg 21% Iron 3mg 16% Magnesium 79mg 19% Potassium 341mg 7% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved