1 extra-firm or firm water-packed tofu, drained
14 oz salt
⅛ tsp canola oil
1 Tbsp prepared barbecue sauce
½ cup coleslaw mix (see Note) or finely shredded cabbage
1 ½ cup low-fat mayonnaise
2 Tbsp red wine vinegar
2 tsp garlic powder
freshly ground pepper to taste
4 whole-wheat hamburger buns, toasted
4 dill pickle sandwich slices
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.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 259
- Calories from fat 90
- Total Fat 10gm 15%
- Sodium 32mg 1%
- Total Carbohydrates 5gm 2%
- Cholesterol 724mg 241%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.