7/22/2009

Tofu & Veggies with Maple Barbecue Sauce


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.

Makes 4 servings, 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 1 hour 10 minutes

1/2 cup Maple Barbecue Sauce (recipe follows)
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)

1. Make Maple Barbecue Sauce.
2. 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 the barbecue sauce and bring to a simmer. Stir in tofu and serve.

NUTRITION INFORMATION: Per serving: 215 calories; 10 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 21 g carbohydrate; 9 g protein; 3 g fiber; 102 mg sodium.

Nutrition bonus: Vitamin A (80% daily value), Vitamin C (62% dv), Calcium (15% dv). 1 1/2 Carbohydrate Servings

Exchanges:1/2 other carbohydrate, 1 vegetable, 1 medium-fat meat,
1 fat (mono)

MAKE AHEAD TIP: Cover and refrigerate the sauce for up to 2 weeks.

From EatingWell Magazine Fall 2004

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