BBQ Tofu Sandwich

By sz8jm9

From EatingWell: May/June 2010
Though vegetarianBBQmay 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.

4 servings | Active Time: 25 minutes | Total Time: 25 minutes

Nutrition–WW = 6 pts plus
Per serving : 259 Calories; 10 g Fat; 1 g Sat; 4 g Mono; 0 mg Cholesterol; 32 g Carbohydrates; 12 g Protein; 5 g Fiber; 724 mg Sodium; 334 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 1 medium-fat meat, 1/2 fat

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

Details

Servings 4
Preparation time 25mins
Cooking time 25mins
Adapted from eatingwell.com

Preparation

Step 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.

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