BBQ-Style Baked Tofu
Contributed by the Physicians' Committee for Responsible Medicine
Here is a tasty way to use tofu for snacks, sandwiches, in stir fry or as a stand-alone dish with a side of veggies
How do you make BBQ Style Baked Tofu? Hetre is where we begin. We often press tofu, cut it into small strips and freeze
it over night. This gives the tofu a firm textures that closely
resembles that of meat (for those who may have a little aversion to
tofu's usual "spongy" texture).
After removing it from the
freezer about an hour before you plan to use it, you can place it in a
skillet with your favorite BBQ sauce, cook to heat through and serve it
on sandwich thins or whole wheat buns for a delicious BBQ sandwich
treat!
Barbecue style baked tofu is a delicious way to use tofu
in a variety of recipes. In this case the tofu is not cut into small strips. This recipe calls for marinating the tofu and
then baking it. This also makes a great sandwich or a terrific
ingredient for a stir fry. Baking will also cause the tofu to take on an
added appeal in terms of texture.
For this recipe you can, again, choose to use about 1/2 cup of your
favorite BBQ sauce or the one indicated in the recipe below. Either way,
if you like BBQ you're sure to like this.
Barbecue-style Baked Tofu
Ingredients
1 pound firm fresh extra-firm tofu
1/4 cup catsup
1/4 cup apple juice concentrate
2 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
scant pinch cayenne pepper (or more to taste)
How we make it
Prepare barbecue sauce: Combine ketchup, apple juice concentrate,
vinegar, soy sauce, onion and garlic powder, black pepper, and cayenne
pepper in a small measuring cup or mixing bowl.
Remove tofu from the press and pat dry. Carefully arrange in a
sandwich-sized zip-top bag, then add marinade. Seal the bag then
carefully massage it so that all the tofu slices are coated with
marinade. Refrigerate 4 hours or more (overnight is ideal), turning the
bag occasionally to keep all the slices coated.
Preheat oven to 375°F. Remove tofu from bag and place it in a glass
baking dish. Drizzle with any remaining sauce and bake, uncovered, until
dry and deep golden brown, about 35 minutes.
Makes 6 1/4-inch thick slices
Per slice: 91 calories, 4g fat, 34% calories from fat, 7g protein, 10g carbohydrate, 1g fiber, 213mg sodium
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
How to press tofu if you don't have a tofu press:
Line a baking sheet with a clean dishtowel. Remove tofu from its
container. Place on the towel and cut it into 6 equal-sized slices (each
slice should be about 1/4-inch) and place on the dishtowel in a single
layer. Cover with a second clean dishtowel, and top with a cutting
board. Place several heavy objects (canned food, books, jars of beans,
sedentary husband) on the cutting board. Let stand 30 minutes. (Just
kidding about the hubby!)
or
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