I just returned from a beautiful trip to Costa Rica.
The food there was surprisingly delicious because it included an abundance of fresh summer ingredients, such as papaya, pineapple, and watermelon. Since it’s winter in NY, I can’t get any local summer produce like I did in Costa Rica. But this month’s Recipe ReDux gave me an idea for how I can continue my summer eating style in the dead of winter: barbecue! January’s Recipe ReDux challenge is to “Show us the healthy dish you’re heating up with smoke and/or spiciness.” I originally wanted to make my own marinade featuring smoked paprika, but I went to 3 different grocery stores and I couldn’t find smoked paprika anywhere! So, I figured its best to omit this hard to find ingredient because my faithful readers wouldn’t be able to find it either. Instead, I opted for this McCormick barbecue seasoning. It’s a bit salty, so I don’t recommend using if you have any health conditions (such as high cholesterol or high blood pressure).
But the salty, sweet, smoky flavor of this seasoning gave the tofu a wonderful smoky taste! And what barbecue is complete without slaw? Slaws are traditionally made with cabbage, which are winter vegetables, so this recipe definitely bridges that gap between summer and winter. I omitted the fatty mayo in my slaw, so eat as much as you want!
*This recipe can also be made vegan with the omission of the honey.
Makes 4 servings
1 block of extra firm tofu
juice of 1 lime
1 tablespoon vegetable oil
1 tablespoon barbecue seasoning
½ Small head of red cabbage
½ Small head of green cabbage
3 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
⅓ cup vegetable or canola oil
½ teaspoon honey
- Dry out the tofu using the plate method (read the second bullet point).
- Prepare the marinade by whisking together lime juice, vegetable oil, and barbecue seasoning in a small bowl.
- Cut tofu into 2 inch slices. Drench each slice with marinade.
- Let tofu marinate for at least 30 minutes or longer (it can marinate overnight).
- While the tofu is marinating, start to prepare the slaw. Cut each ½ head of cabbage into thin slices and place in a large bowl.
- Whisk together apple cider vinegar, Dijon mustard, oil, and honey in a small bowl.
- Pour the dressing over the cabbage. Cabbage is very crunchy and will not get soggy, so it’s okay to dress the cabbage right away. It will stay crunch for a few days.
- When ready to cook the tofu, preheat oven to 350 degrees.
- Spray baking sheet with cooking spray. Place tofu slices on baking sheet and bake for 10 minutes on 1 side, then flip and bake 10 minutes on the other side. Each side should be crispy.
- One cup of cabbage has over 50% the recommended daily value of Vitamin C. That’s your best defense for winter colds.
- One cup of raw cabbage has only 22 calories and is loaded with fiber. The fiber will help keep you regular, keep cholesterol down, and leave you feeling fuller longer.
- A ½ cup of tofu contains 10g of protein, making it one of the best sources of vegetarian protein.
- Tofu is high in protein and low in calories. A ½ cup of tofu contains 10g of protein and only 95 calories, while 95 calories of beef contains only 8g of protein.
More Costa Rica pictures (just for fun):