Okay, how many of you have I confused right off the bat? You’re thinking…”I thought fish was GOOD for me?” Well, don’t fret because you are correct! Fish can provide a great source of Omega-3 fatty acids that help protect your heart. So.. why then am I promoting a fish FREE Friday meal?
Maybe it’s because of how I was raised for we rarely had fish or seafood of any kind. Our Lenten Friday’s were filled with cheese pizza or bean burritos instead of the traditional fish fry’s that most partake in. It’s not to say that I don’t enjoy to share a nice piece of fish, however I save those moments for vacationing in the Caribbean…
|A few seafood indulgences from the Honeymoon in 2013|
So, what do the Shaw’s turn to for meat-free Friday’s during Lent? Usually, I will admit our Friday supper’s usually revolve around an egg, cheese or bean dish; but I have vowed to break our mold and incorporate some new meatless meals into our routine. To kick off this new found enthusiasm, I decided to re-visit using tofu.
Tofu is a great meat like substance used in a variety of vegan dishes. It is made from curdling soymilk that eventually allows the proteins to become shaped into a dense cake that can be easily sliced. It is low in fat and sodium while relatively high in protein, making it a great choice for those with heart disease, diabetes or hypertension. The caveat is its texture. Often times most people have trouble getting on board the sponge like consistency of tofu, myself included.
Since I knew I was going to have to make the tofu a bit more “crunchy” in order for me yet alone Wayne to eat it, I began my Google search. After hours of exploring, I landed upon my old Cooking Light Book my soon to be brother in law gave me for my Masters graduation. Cha-ching! Low and behold in the sandwiches section I found a recipe template to use as the base for a BBQ Tofu Sandwich.
- 3-4 small slices extra firm tofu (less than 1/3″ thick)
- 2-4 tbsp. BBQ sauce
- 1/4 cup chopped purple onion
- 1 whole wheat burger bun
- 1 tsp shredded cheese of choice
- 1 tsp Smart Balance Light Flaxseed
- Add Smart Balance to pan. Sautee with tofu for 3-5 minutes per side until brown.
- Add BBQ sauce and chopped onion, simmer on low for 10 minutes.
- Assemble sandwich: bun, tofu slabs with sauce and onion, shredded cheese.
- Enjoy with a side of oven baked fries and a chopped garden salad!
Now, for those of you who don’t know me, I am not a BBQ sauce fan. I am a huge BBQ fan (i.e. I love anything that has that smoky grill flavor), however am not a fan of the actually BBQ sauce. So, here’s another option for those in my boat…Smoked Paprika Tofu Flatbread (a Simple-Swap original)!
- 1 Flatout Wrap, Light Whole Wheat
- 1 slice of cheese of choice
- 1/2 cup chopped vegetables of choice
- 3-4 slices of extra firm tofu
- 1/4 cup of paprika yogurt dip (homemade recipe!)
- Spray skillet with cooking spray. Place tofu on pan and heat for 5 minutes per side, until brown.
- Place Flatout wrap on cooking sheet and heat in oven for 3 minutes at 400*F.
- Take out of oven, and assemble flatbread.
- Spread 1/4 cup of yogurt dip on wrap. (I mixed smoked paprika, onion powder, and chili powder into non-fat yogurt).
- Chop tofu and spread across wrap. Top with desired veggies of choice.
- Slice cheese and lay over veggies and tofu.
- Finish in oven for 3-5 minutes or until cheese becomes melted. Enjoy!
Although I can honestly say I was pleased with the revitalization of tofu in our house, the hubby is not yet sold. So… stay tuned as I explore other ways to use our soybean friend!