BBQ Tofu Sandwich

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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.

BBQ Tofu Sandwich
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 25 minutes

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

Directions
  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.

Note: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.


Nutritional Facts

Servings
4
Calories
259
Carbohydrates
32 g
Fat
10 g
Saturated Fat
1 g
Protein
12 g
Cholesterol
0 mg
Dietary Fiber
5 g
Potassium
334 mg
Sodium
724 mg
Yield
4 servings
Exchanges
1 1/2 starch
1/2 carbohydrate (other)
1 medium-fat meat
1/2 fat
Calcium
26% daily value
Magnesium
20% dv
Vitamin C
17% dv
Iron
16% dv

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