BBQ Tofu and Yam shown with optional vegetables
Ok, you think you don’t like tofu. I hope this simple and tasty recipe will change your mind. Tofu is bland depending on how you cook it. The BBQ sauce goes a long way in making this tasty. Tofu is a good protein food, but eat it sparingly. Research shows that too much soy (which is what tofu is made of) is NOT good for you. Americans eat servings of tofu and soy products that are way too generous, while Asians eat it in small amounts as garnishes in soups, salads, and other dishes. Don’t eat a whole tub of tofu by yourself! You can cut off bits of it to use at a time, then store the remainder in a container with water to cover the tofu and refrigerate it. It should keep for 3 days if you change the water daily.
Spray-on olive oil
1 14 oz. tub extra firm tofu (try for organic)
3/4 cup or so seasoned bread crumbs (I like Italian style)
salt, pepper, garlic powder, paprika, etc. or your favorite spice (hot cayenne pepper powder is good if you like it hot)
Your favorite bottled barbecue sauce
1 yam or sweet potato
The yam takes awhile in the oven, so make it about 1/2 hour before you prepare the rest:
- Preheat oven or toaster oven to 450 degrees.
- Scrub the yam. Shake it dry. Wrap it in foil.
- When the oven is ready, put the foil-wrapped yam on a cookie sheet and bake.
- You don’t have to stand around and watch it. Set a timer for 30 minutes.
- Depending on the size of the yam, it may take up to an hour to cook. If at 30 minutes, it’s not perfectly soft, put it back in for about another 15 minutes, then check again. It should feel soft and mushy through the foil. (Use oven mitts!!!)
Don’t worry if the yam is done before the tofu. Remove the yam from the oven, keep it wrapped in foil to stay warm, then use the same oven to make the tofu, only make sure to turn the heat down for the tofu.
- Preheat oven or toaster oven to 350 degrees.
- Open the tofu package and drain the water. Squeeze the tofu between the palms of your hands to get rid of the excess water. Store unused tofu in a container with enough water to cover it and refrigerate it. Change the water daily and it should keep for 3 days.
- Lay the tofu on a cutting board with the long side of the tofu facing you. Cut tofu into rectangles smaller than 1/2 inch thick.
- Break egg into bowl large enough to dunk tofu in. Beat egg well.
- Put the bread crumbs in a second similarly sized bowl.
- Cover cookie sheet with aluminum foil. Spray olive oil lightly on the foil. This will make cleanup a LOT easier.
- Make an assembly line – take a piece of tofu, dip it in the egg, then in the bread crumbs to coat it. Lay it on the greased cookie sheet.
- Do this with all the tofu. Sprinkle on salt, pepper, garlic powder, paprika, or whatever spices you like. Do not reuse bread crumbs. Discard crumbs that are left!
- Put in oven for 15 minutes. With tongs or a spatula, turn each piece so the topside is now on the cookie sheet. Sprinkle on more spices. Cook 10 more minutes.
Transfer to plate. Glug your favorite barbecue sauce over the tofu (not too much!!). Transfer the foil-wrapped yam to your plate, and when it’s cool enough to handle, cut it in half, then fluff inside with a fork. Some people like butter and cinnamon on their yams. Or a little bit of maple syrup. Or eat it plain.
To make a super nutritious meal, make a salad, have carrot sticks, fruit and/or frozen mixed vegetables with this!
Tofu on greased baking sheet
Yam emerging from toaster oven, cut in half.