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Preparation time: 15 minutes |
4 servings |
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Cooking time: 10 minutes |
224 calories per serving, 21% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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10.4 days younger |
Olive oil, onions, broccoli, whole grains, tofu, parsley, lemon juice (calcium, magnesium, potassium, selenium, vitamin C, folic acid, fiber, flavonoids, healthy fats) |
ingredients
¾ cup (6 ounces) extra-firm light silken tofu, such as Mori-Nu brand
2 tablespoons chopped flat-leaf parsley
1½ tablespoons lemon juice
1 tablespoon water
½ teaspoon salt
1 tablespoon olive oil
1 cup thinly sliced red onion
3 cups chopped broccoli florets
¼ teaspoon freshly ground black pepper
¼ cup barbecue sauce
4 whole wheat or whole-grain English muffins, split, toasted
preparation
Combine tofu, parsley, lemon juice, water, and ¼ teaspoon of the salt in a blender container or food processor. Blend until smooth; set aside.
Heat a large nonstick skillet over medium-high heat. Add oil, then onion; cook 4 minutes, stirring occasionally. Add broccoli, remaining ¼ teaspoon salt, and pepper; cook 4 minutes, stirring occasionally. Add barbecue sauce; continue cooking 2 minutes or until thickened. Spoon broccoli mixture evenly over bottom halves of muffins. Top with tofu dressing and muffin tops.
substitutions: Any sweet onion will work. Try Walla Wallas and Vidalias; both are specialty onions, and both are occasionally eaten out of hand! Seasoned rice wine vinegar can substitute for the lemon juice; it’s a little milder and smoother than lemon juice, and good by itself as a dressing.
tips: Although this sandwich can be made with a little grated melted cheese on top (try smoked Gouda), it’s tangy with lemony smooth tofu and sweet with the barbecue sauce. Double this recipe—everyone will want two of these sandwiches, at least.
nutritional analysis
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Total fat (g) 5.6 |
Sodium (mg) 902 |
Vitamin A (RE) 126 |
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Fat calories (kc) 51 |
Calcium (mg) 116 |
Beta-carotene (RE) 754 |
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Cholesterol (mg) 0 |
Magnesium (mg) 82 |
Vitamin C (mg) 70 |
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Saturated fat (g) 0.9 |
Zinc (mg) 1.5 |
Vitamin E (mg) 1.1 |
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Polyunsaturated fat (g) 1.4 |
Selenium (mcg) 24 |
Thiamin B1 (mg) 0.3 |
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Monounsaturated fat (g) 3.2 |
Potassium (mg) 500 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 10.1 |
Flavonoids (mg) 4.7 |
Niacin B3 (mg) 2.6 |
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Carbohydrates (g) 37 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 6.0 |
Fish (ounce) 0 |
Folic acid (mcg) 98 |
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Protein (g) 9.0 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |