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Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Cook Time:25 mins
Cook Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients¼cupthinly sliced onion1 14-ounce package extra-firm or firm water-packed tofu, drained⅛teaspoonsalt1tablespooncanola oil½cupprepared barbecue sauce1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage2tablespoonslow-fat mayonnaise2teaspoonsred-wine vinegar¼teaspoongarlic powderFreshly ground pepper to taste4whole-wheat hamburger buns, toasted4dill pickle sandwich slices
Cook Mode(Keep screen awake)
Ingredients
¼cupthinly sliced onion
1 14-ounce package extra-firm or firm water-packed tofu, drained
⅛teaspoonsalt
1tablespooncanola oil
½cupprepared barbecue sauce
1 1/2 cups coleslaw mix (see Note) or finely shredded cabbage
2tablespoonslow-fat mayonnaise
2teaspoonsred-wine vinegar
¼teaspoongarlic powder
Freshly ground pepper to taste
4whole-wheat hamburger buns, toasted
4dill pickle sandwich slices
DirectionsPlace 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.TipsNote: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.Originally appeared: EatingWell Magazine, May/June 2010
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.TipsNote: Look for preshredded cabbage-and-carrot “coleslaw mix” near other prepared vegetables in the produce section.
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.
Originally appeared: EatingWell Magazine, May/June 2010
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Nutrition Facts(per serving)271Calories11gFat33gCarbs13gProtein
Nutrition Facts(per serving)
- 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.
