Date: Wed, 19 Jan 2000 03:18:21 -0800
From: Kathleen (firstname.lastname@example.org)
I made this yummy dish the other day and tonight we will have the
leftovers. I used tofu with reduced fat and served it over rice. The
nutritional info comes from the magazine and I assume that it uses regular
* Exported from MasterCook *
Barbecued Tofu And Vegetables
Recipe By : Vegetarian Times Magazine, December 1999, page 22
Serving Size : 4 Preparation Time :0:00
Categories : 30 Minutes Main Dishes, Vegetarian
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound firm or extra-firm tofu
2 medium green or red bell peppers
OR 1 of each cut into wide strips
2 medium carrots
thinly sliced on diagonal
1 medium zucchini -- thinly sliced
1 medium onion
halved and thinly sliced w/rings separated
3/4 cup barbecue sauce -- up to 1
4 SERVINGS DAIRY-FREE
A good-quality prepared barbecue sauce makes this dish both easy and
delicious. Even the tofu-phobic will clamor for seconds.
MEAL PLAN: While entree is baking, combine 2 pounds red potatoes,
quartered, and 2 tablespoons water in microwave-proof dish. Cover;
microwave on HIGH 8 to 10 minutes; drain. Round out this meal with a salad.
Preheat oven to 425F. Lightly oil large baking dish and line with foil.
Drain tofu and cut into 1/2-inch-thick slices. Blot thoroughly between
clean kitchen towels or several layers of paper towels. Cut slices into
strips or dice.
In large bowl, combine tofu with remaining ingredients; stir gently until
blended. Transfer mixture to prepared pan.
Bake 10 minutes; stir gently, then continue to bake until mixture is heated
through, about 15 minutes. Serve hot.
PER SERVING: 153 CALORIES; 8G PROTEIN; 5G TOTAL FAT; (0G SAT. FAT) 20G
CARBOHYDRATE; 0MG CHOLESTEROL; 439MG SODIUM; 4G FIBER