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Barbecue Broccoli Sandwich
Want to feel and look younger? Eat more broccoli!
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Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4
Calories: 224 per serving
Percent from Fat: 21%
Cusine: Vegetarian, Vegan
Course: Lunch
Diet: Vegan, Vegetarian
Food as MedicineSM Ingredient: Broccoli
Food as MedicineSM Tip
An active compound in broccoli called sulforaphane not only helps the detoxifying efforts of your liver and skin cells, but also helps protect and repair sun-damaged skin.Culinary Taste Tip
The barbecue sauce adds a zesty, smoky sweetness that complements the broccoli surprisingly well.Culinary Technique Tip
Using a stainless steel pan for cooking vegetables allows them to retain all of their vitamins; nonstick cookware and glass cookware can actually cause vitamins to leech out.Ingredients
¾ cup (6 ounces) extra-firm light silken tofu(Such as Mori-Nu brand)
2 tablespoons chopped flat-leaf parsley
1-½ tablespoons lemon juice
1 tablespoon water
½ teaspoon salt, divided
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 salt in a blender or food processor. Blend until smooth; set aside. In a skillet, over medium-high heat, add oil and onion. Cook for 4 minutes, stirring occasionally. Add broccoli, remaining 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 is 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
Total fat (g) 5.6; Sodium (mg) 902; Vitamin A (RE) 126; Fat Calories (g) 51; Calcium (mg) 116; Beta-carotene (RE) 754; Cholesterol (mg) 0; Magnesium (mg) 82; Vitamin C (mg) 70; Saturated fat (g) 0.9; Zinc (mg) 1.5; Vitamin E (mg) 1.1; Polyunsaturated fat (g) 1.4; Selenium (mcg) 24; Thiamin B1 (mg) 0.3; Monounsaturated fat (mg) 3.2; Potassium (mg) 500; Riboflavin B2 (mg) 0.2; Fiber (g) 10.1; Flavonoids (mg) 4.7; Niacin B3 (mg) 2.6; Carbohydrates (g) 37; Lycopene (oz) 0; Vitamin B6 (mg) 0.3; Sugar (g) 6.0; Fish (oz) 0; Folic Acid (mcg) 98; Protein (g) 9.0; Nuts (oz) 0; Vitamin B12 (mcg) 0;Comments on Barbecue Broccoli Sandwich
From: SouthFLorganic
looks great, i was wondering about the BBQ sauce, most BBQ sauces contain high amounts of corn suyrp which is a added sugar, and also stored grains such as corn, contain mycotoxins. Would there be a good subsitute for the BBQ sauce?
From: Kath
Make your own (search homemade BBQ sauce for oodles of ideas) or omit. I'm not fond of it myself--I like to save my sweet tooth for dark chocolate and vanilla ice cream. In this recipe, I'd add some lemon zest to the tofu.
However, if you like sweet veggies, roast some onions and carrots and add those instead of BBQ sauce.
From: tfyoung
I made this last night. My husband and I really liked it. I added some water to the pan before adding bbq sauce to soften broccoli further. Kraft Bullseye BBQ sauce does not have high-fructose corn syrup any longer. This is what I use. Also, I had ww hamburger buns instead of English muffins.
From: 2122
this avery good way to keep fit and healthty
From: prettypnut
What is tofu and if I do not like it what can I use instead.
