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Barbeque-Style Baked Tofu

Makes 6 1/4-inch slices

The firm texture and delicious flavor of baked tofu makes it a perfect snack, sandwich filling, or stir-fry ingredient. Begin with very firm tofu-it should spring back when lightly pressed. If it fails this test, begin by pressing it as directed below. For the marinade, you can use 1/2 cup of your own favorite barbeque sauce, or follow the recipe.

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

Press tofu if necessary: Line a baking sheet with a clean dishtowel. Cut tofu 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) on the cutting board. Let stand 30 minutes.

In the meantime, prepare barbeque 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.

Per slice

  • Calories: 87
  • Fat: 3.3 g
  • Saturated Fat: 0.7 g
  • Calories from Fat: 33.6%
  • Cholesterol: 0 mg
  • Protein: 6.7 g
  • Carbohydrates: 9.4 g
  • Sugar: 6.9 g
  • Fiber: 0.9 g
  • Sodium: 212 mg
  • Calcium: 159 mg
  • Iron: 1.5 mg
  • Vitamin C: 2 mg
  • Beta Carotene: 60 mcg
  • Vitamin E: 0.2 mg

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