Old-fashioned barbequed chicken is laden with calories, cholesterol, unhealthful fats, and carcinogens. Barbequed tofu, on the other “wing,” features low-fat, phytoestrogen-rich tofu, tomatoes abundant in lycopene (an anti-prostate-cancer phytochemical), and peanuts, which are a good source of vitamins E, B-complex, certain minerals, and omega 3 and 6 fats. This cholesterol-free recipe is a clear dietary winner. You will enjoy this delicious dish by Chef Ellen Vitorino!
A flavor-filled dish that makes a delicious entrée. Serve with rice or mashed potatoes. The delicious sweet sauce becomes creamy with the addition of peanut butter (organic peanuts, water, salt—no palm oil).
Dry roasted peanuts. 16-ounce package extra-firm tofu (freeze overnight for a more chewy texture)
3/4 cup water
2 Tablespoons Bragg Liquid Amino
2 Tablespoons honey (or more to taste)
3//4 teaspoon salt
½ teaspoon garlic powder
1 teaspoon paprika
15-ounce can petite, diced tomatoes in juice
2 Tablespoons peanut butter or 1/4 cup dry-roasted peanuts
1 teaspoon onion powder
2 Tablespoons dried onion flakes (or 1 small onion, diced and sautéed)
1 Tablespoon dried parsley flakes
Cut the tofu in ½ -inch slices or dice in 1-inch cubes.
Combine water, Bragg’s, honey, salt, garlic powder, and paprika in a saucepan.
Add the tofu slices or cubes. Bring to a boil, reduce heat, and simmer, covered, for 10 minutes.
Drain off the liquid into blender container, and gently place the tofu on an oiled cookie sheet.
Place on bottom rack of oven. Bake at 400°F for about 20 minutes, turning after 10 minutes or brown on both sides in a nonstick skillet.
Meanwhile, drain the juice from diced tomatoes into the blender along with the liquid from simmering the tofu. Add peanuts or peanut butter and blend smooth.
Placed baked tofu in a 9-inch square baking dish, overlapping slightly. Combine blended sauce with diced tomatoes, onion, and parsley flakes. Pour over the tofu and bake at 400°F for 30 minutes.