Tofu & Veggies with Maple Barbecue Sauce

Tofu & Veggies with Maple Barbecue Sauce

Makes: 4 servings, 1 cup each
Active Time: 45 minutes
Total Time: 1 hour 15 minutes

Nestled in the foothills of the Green Mountains, Mary’s Restaurant is an idyllic retreat in Bristol, Vermont. Chef-owner Doug Mack works with farmers to highlight seasonal ingredients on his menu. He keeps vegetarian diners happy with this untraditional stir-fry, which jazzes up tofu with a zesty sauce.

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Ingredients

Maple Barbecue Sauce

  • 2 teaspoons canola oil
  • 1 small onion, finely chopped
  • 5 cloves garlic, minced
  • 3/4 cup reduced-sodium ketchup, (see Tip)
  • 3/4 cup cider vinegar
  • 1/2 cup Southern Comfort liqueur, or apple juice
  • 1/4 cup maple syrup
  • 1 tablespoon Dijon mustard
  • 1 tablespoon Worcestershire sauce, or reduced-sodium soy sauce
  • 1 1/2 teaspoons hot sauce

Tofu & Veggies

  • 14 ounces extra-firm tofu, preferably water-packed
  • 4 teaspoons canola oil, divided
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1 cup sliced mushrooms, (3 ounces)
  • 1 cup grated carrots, (2 medium)

Preparation

  1. To prepare barbecue sauce: Heat oil in a medium saucepan over medium-low heat. Add onion and cook, stirring often, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and puree until smooth. (Use caution when blending hot liquids.)
  2. To prepare tofu & veggies: Drain and rinse tofu; pat dry. Cut into 1-inch cubes. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning from time to time, until browned on all sides, 5 to 7 minutes. Transfer to a plate.
  3. Add the remaining 2 teaspoons oil to the pan. Add broccoli, cauliflower, mushrooms and carrots; cook, stirring often, until just tender, about 4 minutes. Add 1/2 cup of the barbecue sauce and bring to a simmer (refrigerate the remaining sauce for another use). Stir in tofu and serve.

Tips & Notes

Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 2 weeks.

Tip: We recommend using reduced-sodium ketchup whenever possible. Look for it in your supermarket.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 224
  • % Daily values *
  • 15% Total Fat 10g
    • 5% Saturated Fat 1g
    • Trans Fat 0g
    • Monounsaturated Fat 5g
  • 0% Cholesterol 0mg
  • 17% Potassium 587mg
  • 5% Sodium 108mg
  • 6% Total Carbohydrate 19g
    • 12% Dietary Fiber 3g
    • Sugars 12g
  • 22% Protein 11g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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