Chipotle Barbecued Tofu

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 1 hour 5 minutes

材料

28 ounces extra-firm tofu (2 packages) )

1 medium onion (, chopped)

4 cloves garlic clove (, minced)

1/2 cup organic ketchup (see note)

1 tablespoon whole-grain mustard

1 tablespoon turbinado sugar (or other sugar or sugar substitute)

2 tablespoons chopped chipotle chiles in adobo

1 teaspoon tamari soy sauce

1 tablespoon cider vinegar

1/4 teaspoon cinnamon

1/4 teaspoon freshly ground black pepper

1/4 teaspoon celery seed (optional)

手順

Slice each block of tofu into 9 slices. Place them on a double layer of paper towels or a clean tea towel (non-fuzzy) and place another double layer over them. Press firmly with your hands to remove as much moisture as possible. Let them sit on the absorbent material while you make the sauce.

Heat a saucepan and add the onion. Cook, stirring, over medium-high heat until onion begins to brown, at least 6 minutes. Add the garlic and cook for another minute. Add all remaining ingredients (except the tofu) and cook, stirring, over medium to low heat, for about 15-20 minutes, until thick and fragrant.

Preheat oven to 425 F. Place a silicone baking mat on a cookie sheet or oil a long, rectangular baking dish. Brush one side of each slice of tofu with a thin layer of sauce and place it on the pan sauce-side down. Spread remaining sauce on the tops and sides of the tofu. Bake for about 25-30 minutes, until tofu is firm and just beginning to brown at the corners. Serve hot.

メモ

Makes 18 slices. A serving is 3 slices.

Nutrition is calculated using ketchup with sugar and turbinado sugar. You can make this sugar-free by using a no-sugar ketchup and a pinch of stevia or other sweetener to taste.

Removing the sugar makes this zero points on Weight Watchers Freestyle program. With regular ketchup and sugar, it is 2 points.

栄養

• サービングサイズ: 3 slices
• カロリー: 175 kcal
• 脂肪総量: 7.3 g
• ナトリウム: 124 mg
• 炭水化物総量: 14 g
• 食物繊維: 2.3 g
• 糖質総量: 8 g
• タンパク質: 14.5 g