Barb-a-fu

Vegetarian
Vegan
Dairy Free
Health score
3%
Barb-a-fu
45 min.
3
318kcal

Suggestions


Are you ready to elevate your side dish game with a delightful and flavorful creation? Introducing Barb-a-fu, a scrumptious vegetarian and vegan dish that is not only dairy-free but also packed with taste! This recipe is perfect for those who crave a hearty yet healthy option that can complement any meal.

Imagine crispy, golden-brown tofu slices coated in a zesty blend of spices, all drizzled with a rich barbeque sauce that brings a smoky sweetness to every bite. The combination of cornmeal and flour creates a satisfying crunch, while the sautéed onions add a touch of sweetness and depth to the dish. With just 45 minutes of your time, you can whip up a dish that serves three and boasts only 318 calories per serving!

Whether you're hosting a gathering or simply looking to spice up your weeknight dinners, Barb-a-fu is sure to impress. It's a versatile side that pairs beautifully with grilled vegetables, rice, or even as a filling addition to a salad. Plus, the recipe is easy to follow, making it accessible for both novice cooks and seasoned chefs alike. Get ready to indulge in a dish that is as satisfying as it is nutritious!

Ingredients

  • 0.8 cup barbecue sauce 
  • 0.3 teaspoon chili powder to taste
  • tablespoons cornmeal 
  • 12 ounce tofu cut into 1/ slices
  • tablespoon flour all-purpose
  • teaspoon garlic powder to taste
  • tablespoon olive oil 
  • 0.3 cup onion minced
  • 0.1 teaspoon pepper red crushed to taste
  • servings salt and pepper to taste
  • teaspoon soya sauce 

Equipment

  • sauce pan
  • oven
  • baking pan
  • ziploc bags
  • glass baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13-inch glass baking dish with cooking spray.
  2. Combine cornmeal, flour, red pepper flakes, garlic powder, chili powder, salt, and pepper in a resealable plastic bag; shake to mix. Gently shake tofu slices with cornmeal mixture to coat, then shake off excess, and place into prepared baking dish.
  3. Bake tofu in preheated oven for 10 minutes, then turn the pieces over and continue to cook for an additional 10 minutes. Meanwhile, heat olive oil in a saucepan over medium heat.
  4. Add minced onion and cook until softened and translucent, about 3 minutes. Stir in soy sauce and barbeque sauce. Bring to a simmer, then turn heat to low and keep warm until the tofu is ready.
  5. When tofu has finished baking, pour the hot barbeque sauce overtop, then return to the oven and bake for an additional 5 minutes.

Nutrition Facts

Calories318kcal
Protein15.61%
Fat30.34%
Carbs54.05%

Properties

Glycemic Index
68.5
Glycemic Load
6.31
Inflammation Score
-3
Nutrition Score
5.6826086977254%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Quercetin
2.71mg

Nutrients percent of daily need

Calories:317.54kcal
15.88%
Fat:10.78g
16.58%
Saturated Fat:1.37g
8.54%
Carbohydrates:43.19g
14.4%
Net Carbohydrates:40.21g
14.62%
Sugar:24.88g
27.65%
Cholesterol:0mg
0%
Sodium:1052.27mg
45.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.48g
24.96%
Calcium:171.57mg
17.16%
Iron:2.44mg
13.54%
Fiber:2.98g
11.91%
Manganese:0.21mg
10.65%
Vitamin E:1.39mg
9.25%
Vitamin B6:0.16mg
7.78%
Potassium:241.35mg
6.9%
Magnesium:23.83mg
5.96%
Vitamin B1:0.08mg
5.22%
Phosphorus:50.86mg
5.09%
Vitamin B3:0.95mg
4.76%
Copper:0.1mg
4.76%
Vitamin A:234.55IU
4.69%
Vitamin B2:0.07mg
4.24%
Vitamin K:4.45µg
4.23%
Selenium:2.75µg
3.93%
Zinc:0.52mg
3.48%
Folate:12.84µg
3.21%
Vitamin B5:0.22mg
2.21%
Vitamin C:1.43mg
1.73%
Source:Allrecipes