Barbecue Tofu and Veggie Bowls - Slender Kitchen
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Barbecue Tofu and Veggie Bowls

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356
Calories 
48g
Carbs 
12g
Fat 
19g
Protein 
9
Weight Watchers® SmartPoints™
(9 PointsPlus®)

Recipes Content

Recipe

This Barbecue Tofu and Veggie Bowl has brought me back to tofu. For awhile I had kind of burnt myself out when it came to tofu until I recently started to cook it until it is nice and crispy and toss if with my favorite barbecue sauce. Then paired with some crispy veggies, sweet pineapple, and nutty quinoa - so so good. And the leftovers, if you are lucky enough to have any, make for some amazing lettuce wraps.

Prep Time

Barbecue Tofu and Veggie Bowls

3
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 1 cup quinoa
  • 2 tsp coconut oil, divided (or vegetable oil)
  • 15 oz. extra firm tofu, cut into cubes
  • 1/2 tsp. garlic powder
  • Salt and pepper
  • 1/4 cup barbecue sauce
  • 2 cups broccoli
  • 1 U zucchini, sliced into half moons
  • 1 cup pineapple, chopped
  • 1 U red pepper, sliced

Nutritional Facts

Serving Size: 
1.5-2 cups
Amount Per Serving
Calories 356
Calories from Fat 105
% Daily Value *
Total Fat 12g
18%
Saturated Fat 3g
15%
Monounsaturated Fat 5g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 166mg
7%
Total Carbohydrate 48g
16%
Dietary Fiber 7g
27%
Sugars 13g
Protein 19g

Directions

  1. Prepare the quinoa according to package directions. Press the tofu using a tofu press or paper towels to remove moisture. Cut the tofu into cubes and season with garlic powder, salt, and pepper.
  2. Heat half the coconut oil in a skillet over medium high heat. Carefully add the tofu and cook for 4-5 minutes per side or until browned and crispy. Toss with barbecue sauce while still hot. Remove from the pan and set aside. Wipe the pan clean with a paper towel.
  3. Add the remaining coconut oil. Add the broccoli and 1-2 tbsp. of water. Cover and cook for 2-3 minutes until bright green. Open and add the remaining vegetables and pineapple. Cook for 3-5 minutes until tender crisp.
  4. Create the bowls by layering the veggies and tofu over the quinoa. Drizzle with extra barbecue sauce if desired.
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† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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