The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals by Routhenstein MS RD CDE CDN Michelle

Author:Routhenstein MS RD CDE CDN, Michelle [Routhenstein MS RD CDE CDN, Michelle]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-07-06T16:00:00+00:00

Per serving: Calories: 317, Total fat: 13g, Saturated fat: 2g, Cholesterol: 0mg, Sodium: 110mg, Potassium: 1168mg, Magnesium: 85mg, Carbohydrates: 42g, Sugars: 12g, Fiber: 13g, Protein: 15g, Added sugar: 0g, Vitamin K: 273mcg

Buffalo Tofu and Cauliflower Bites

SERVES 4 • PREP TIME: 5 MINUTES • COOK TIME: 20 MINUTES

LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN

5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT

Typical buffalo wings are deep-fried and then used with a heavy cream dressing, high in artery-clogging saturated fat, for a dip. This rendition is baked to crispy perfection with a homemade spicy-sweet barbeque sauce and a touch of sriracha for a little kick. Pair it with homemade Tartar Sauce and fresh celery and carrots for a delicious, buffalo “wing” experience while keeping your heart in mind.

½ cup almond flour

½ cup water

Nonstick avocado oil cooking spray

1 head cauliflower, cut into 1-inch even florets

1 tablespoon low-sodium hot sauce

2 cups Barbeque Sauce , divided (if needed)

1 (16-ounce) package extra-firm tofu, patted dry and cut into 8 large chunks

1 . Preheat the oven to 425°F.

2 . In a small mixing bowl, combine the almond flour and water and mix well.

3 . Spray a large oven-safe dish with the cooking spray (or evenly grease it with 1 teaspoon of avocado oil). Place the cauliflower in the dish and coat with the almond mixture, hot sauce, and 1 cup of barbeque sauce. Add the tofu and the remaining cup of barbeque sauce on top. If you don’t have a large enough baking sheet, separate the cauliflower and tofu and coat with the sauces individually.

4 . Bake for 20 minutes until the barbeque sauce darkens and any exposed cauliflower is lightly golden and fork-tender. Serve 4 ounces of tofu and about 1 cup of cauliflower each on four plates. This dish can be stored in the refrigerator in an airtight container for up to 4 days.

MAKE IT EASIER TIP: Make a double batch of the barbeque sauce and easily meal prep three dishes at once: this one, the Smoky Black Bean Sloppy Joes , and the Hawaiian Barbeque Chicken .

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