Start living your best life!

Get Dr La Puma's Healthy Bites & Weekly Wows in your inbox to help you feel your best inside and out. Insights, healthy recipes and recommended household, culinary, literary, botanical and natural products to make your life easier, healthier and more fun.


Get Your 2 Free Downloadable Mini-Books When You Sign Up!

Green Rx & Real Age Excerpt

TOOLS & RESOURCES

Free Healthy Recipes

Chef MD

Quizzes

REFUEL

Healthy Bytes

Search
Generic filters
Exact matches only
Filter by Custom Post Type

Best Broccoli Sandwich

By DrLaPuma 11 years ago1 Comment
Home  /  Recipes  /  Best Broccoli Sandwich
Best Broccoli Sandwich

Enjoy a healthy Broccoli Sandwich recipe. This particular recipe is one of my favorites.

Ingredients:

¾ cup (6 ounces) extra firm light silken tofu, such as Mori Nu brand
2 tablespoons chopped flat leaf parsley
1-1/2 tablespoons lemon juice
1 tablespoon water
½ teaspoon salt, divided
1 tablespoon olive oil
1 cup thinly sliced red onion
3 cups chopped broccoli florets
¼ teaspoon freshly ground black pepper
¼ cup barbecue sauce
4 whole wheat or whole grain English muffins, split, toasted

Directions:

Combine tofu, parsley, lemon juice, water and ¼ teaspoon of the salt in a blender container or food processor. Blend until smooth; set aside. Heat a large nonstick skillet over medium-high heat. Add oil, then onion; cook 4 minutes, stirring occasionally. Add broccoli, remaining ¼ teaspoon salt and pepper; cook 4 minutes, stirring occasionally. Add barbecue sauce; continue cooking 2 minutes or until thickened. Spoon broccoli mixture evenly over bottom halves of muffins. Top with tofu dressing and muffin tops.

Tips:

Though this sandwich can be made with a little grated melted cheese on top (I like smoked gouda especially), it’s tangy with lemony smooth tofu and sweet with the barbecue sauce. Double this recipe—you’ll need two of these sandwiches, at least.

Substitutions:

Any sweet onion will work—try Walla Wallas and Vidalias (both specialty onions, both occasionally eaten out of hand!). Seasoned rice wine vinegar can substitute for the lemon juice—it is a little milder and smoother than lemon juice, and good by itself as a dressing.

Category:
  Recipes

Get Dr La Puma’s Healthy Bites free newsletter designed to help make your life easier, healthier and more fun.

Simply add your email below and we'll send you a confirmation.