Southwestern Bbq Tofu & Black Bean Salsa Recipe

Looking for an easy Southwestern BBQ Tofu & Black Bean Salsa recipe? Learn how to make Southwestern BBQ Tofu & Black Bean Salsa using healthy ingredients.


Submitted by 13lisa

Makes 4 servings



Recipe from Nutrition Action Health Letter, April 2011 by Kate Sherwood, page 12. "The Spicy, smoky sauce also goes great with chicken or shrimp."

Recipe Ingredients for Southwestern BBQ Tofu & Black Bean Salsa

14 oz. extra firm tofu
1/2 c. orange juice
1 serving chipotle in adobo sauce
3 cloves garlic, minced
1/3 c. ketchup
1 avocado, chopped
194 g black beans
1/4 red onion, diced
1 T. lime juice
1/4 t. kosher salt
4 cup mixed salad greens
2 oz. Tortilla Chips

Recipe Directions for Southwestern BBQ Tofu & Black Bean Salsa

  1. "Cut the tofu block across its width into 6 slices, then cut each slice diagonally to make 12 triangles. Blot with paper towels.

  2. In a large bowl, make the sauce: mix the juice, chipotle, garlic, ketchup, and sugar. Add the tofu and coat each piece with the sauce. In a large non-stick skillet, simmer the tofu and sauce until the sauce thickens and becomes sticky, about 5 minutes.

  3. In a medium bowl, combine the avocado, beans, onion, and lime juice and season with up to 1/4 tsp salt. Serve over the salad greens with the tofus and chips."

Categories

Main Dish

Nutrition Facts
Serving Size 423.9g
Amount Per Serving
Calories
452
Calories from Fat
143
% Daily Value*
Total Fat
15.9g
24%
Saturated Fat
2.5g
12%
Trans Fat
0.4g
Cholesterol
0mg
0%
Sodium
580mg
24%
Potassium
1541mg
44%
Total Carbohydrates
60.9g
20%
Dietary Fiber
12.7g
51%
Sugars
9.6g
Protein
23.5g
Vitamin A 43% Vitamin C 97%
Calcium 32% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin C
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