Barbecue Spice-Rubbed Tofu

Tofu: you either love it or hate it. And if the latter applies to you and you’re a meat lover who just doesn’t “get” tofu, then we’ve made this–the perfect recipe to convert you. And if you haven’t been won over by this protein-rich food for any other reason, we think you may just change your mind after you give this recipe a whirl. It is safe to say that when tofu meets a Memphis-style barbeque spice rub, it’s a match made in heaven. This tofu has the same flavors of your favorite ribs, without the high amount of saturated fat (and the toll on your arteries). Meat lovers, rejoice! Preparing tofu with a slew of spices means that it will be anything-but-bland. Plus, cooking with spices means you can save on calories without sacrificing flavor. You’re welcome, waistline. 😉

Psst…and if you requested more tofu recipes, give this Spiced Tofu Veggie Scramble a whirl or toss tofu in this Sweet & Savory Kale Salad with Creamy Avocado and Crunchy Almonds or this Superfood Mason Jar Salad with Lemon Vinaigrette!

 

bbqspicetofu

This tofu is perfect to make when you are short on time. It only takes a few minutes to throw together the spice rub and cook up the tofu. Easy, peasy! Tofu is totally versatile, too. Toss it into a salad, throw it in a veggie stir-fry, or even eat it by itself! If you are bored with chicken or fish as your go-to protein, tofu is the answer to your protein prayers. Since tofu is made from soy beans, it is a complete protein with all the essential amino acids, meaning it is a tasty and heart-healthy stand-in for meat. Whether you are vegetarian or the biggest carnivore, tofu deserves a place on the plate!

 

Serves 2

 

Ingredients:

1, 14-oz block of light firm tofu

¼ tsp allspice

¼ tsp black pepper

¼ tsp chili powder

¼ tsp coriander

¼ tsp cumim

¼ tsp dried oregano

¼ tsp dried thyme

¼ tsp dry mustard

¼ tsp garlic powder

¼ tsp paprika

¼ tsp salt

Oil in an oil mister for pan

Barbecue_Spiced_Tofu_collage_writing

Directions:

  1. Create the spice rub by combining all ingredients but oil and tofu.
  2. Press the tofu between paper towels to remove most of the excess water.
  3. Cut the tofu into approximately 1-inch cubes and toss gently in the spice rub, coating all sides.
  4. In a sauté pan, mist oil to prevent sticking. Cook the tofu in batches to avoid overcrowding in the pan. Cook tofu for about a minute on one side, then flip over and cook for another minute, until the tofu is heated through.

 

Nutrition Facts per Serving:

 

140 Calories  4g carbs 14 protein   8 g fat     290 mg sodium 2 g fiber

Barbecue Spice-Rubbed Tofu
 
Prep time
Cook time
Total time
 
Author:
Ingredients
  • 1, 14-oz block of light firm tofu
  • ¼ tsp allspice
  • ¼ tsp black pepper
  • ¼ tsp chili powder
  • ¼ tsp coriander
  • ¼ tsp cumim
  • ¼ tsp dried oregano
  • ¼ tsp dried thyme
  • ¼ tsp dry mustard
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ¼ tsp salt
  • Oil in an oil mister for pan
Instructions
  1. Create the spice rub by combining all ingredients but oil and tofu.
  2. Press the tofu between paper towels to remove most of the excess water.
  3. Cut the tofu into approximately 1-inch cubes and toss gently in the spice rub, coating all sides.
  4. In a sauté pan, mist oil to prevent sticking. Cook the tofu in batches to avoid overcrowding in the pan. Cook tofu for about a minute on one side, then flip over and cook for another minute, until the tofu is heated through.
Nutrition Information
Serving size: ½ recipe Calories: 140 Fat: 8 g Carbohydrates: 4 g Sodium: 290 mg Fiber: 2 g Protein: 14 g

 

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