- 1 package (14 ounces drained weight) extra-firm tofu
- Cooking spray
- 1 tablespoon corn oil
- 1 medium onion (about 6 ounces), thinly sliced and separated into rings
- 1 teaspoon (or 1 clove) crushed garlic
- 1 tablespoon water
- 1 cup spicy thick barbecue sauce
- 6 light whole wheat buns
- 6 slices (1/2 ounce each) provolone cheese
- 6 slices tomato
- 1/2 cup mild pickled banana pepper rings
Drain the tofu between paper towels, pressing gently until most of the water is squeezed out. Slice tofu into 12 slices (about 1/4-inch thick). Coat a large nonstick skillet with cooking spray. Add corn oil and warm over medium-high heat. Add tofu slices and cook until golden brown and crisp on both sides; turn once during cooking. Remove tofu and cover to keep it warm. Reduce heat to medium-low, add onions, garlic, and water to the skillet and cook, stirring frequently, until onions are tender. Remove and cover to keep warm. Reduce heat to low, return cooked tofu to the skillet, spoon barbecue sauce over tofu and cook for 10 minutes.
Meanwhile, lightly toast buns. Place 2 slices tofu with barbecue sauce on the bottom half of each bun. Top with a slice of cheese, some of the grilled onions, a slice of tomato, banana pepper rings, and the top half of the bun.
Yield: 6 sandwiches.
Serving size: 1 sandwich.
Nutrition Facts Per Serving:
Calories: 335 calories, Carbohydrates: 44 g, Protein: 15 g, Fat: 11 g, Saturated Fat: 3 g, Sodium: 740 mg, Fiber: 6 g
Exchanges per serving: 2 1/2 starch, 1 vegetable, 1 medium-fat meat, 1 fat. Carbohydrate choices: 3.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.