Recipe

BBQ Tofu Sandwich

By: 

Recipe Information

Total Time: 25 minutes
Servings: 4

A delicious tofu burger topped with coleslaw and dill pickles.

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

Preparation

  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.

Tips & Notes

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

Nutritional Information

259 calories, 10 g. fat, 0 mg. cholesterol, 724 mg. sodium, 32 g. carbohydrate, 5 g. fiber, 12 g. protein, 7 mg. added sugars