BBQ-Style Baked Tofu
Contributed by the Physicians' Committee for Responsible Medicine

Barbecue-style Baked Tofu

Ingredients

1 pound firm fresh extra-firm tofu
1/4 cup catsup
1/4 cup apple juice concentrate
2 tablespoons apple cider vinegar
1 tablespoon reduced-sodium soy sauce
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
scant pinch cayenne pepper (or more to taste)

How we make it

Prepare barbecue sauce: Combine ketchup, apple juice concentrate, vinegar, soy sauce, onion and garlic powder, black pepper, and cayenne pepper in a small measuring cup or mixing bowl.

Remove tofu from the press and pat dry. Carefully arrange in a sandwich-sized zip-top bag, then add marinade. Seal the bag then carefully massage it so that all the tofu slices are coated with marinade. Refrigerate 4 hours or more (overnight is ideal), turning the bag occasionally to keep all the slices coated.

Preheat oven to 375°F. Remove tofu from bag and place it in a glass baking dish. Drizzle with any remaining sauce and bake, uncovered, until dry and deep golden brown, about 35 minutes.


Makes 6 1/4-inch thick slices

Per slice: 91 calories, 4g fat, 34% calories from fat, 7g protein, 10g carbohydrate, 1g fiber, 213mg sodium

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.


How to press tofu:

Line a baking sheet with a clean dishtowel. Remove tofu from its container. Place on the towel and cut it into 6 equal-sized slices (each slice should be about 1/4-inch) and place on the dishtowel in a single layer. Cover with a second clean dishtowel, and top with a cutting board. Place several heavy objects (canned food, books, jars of beans, sedentary husband) on the cutting board. Let stand 30 minutes. (Just kidding about the hubby!)