Broccoli Sandwich: ChefMD™

Aired on Lifetime Television
Sunday, January 22 and March 5, 2006

Show 303

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A member of the cabbage family, broccoli is the most nutrient-rich vegetable with the fewest calories. It's the wonder drug of foods. Filled with antioxidants, broccoli helps slows down aging and hardening of the arteries. When cooking broccoli, if you steam it, you retain 100 percent of the nutrients. If possible, avoid non-stick and glass pans which break down the vitamin C. Try our ChefMD™-approved sandwich with sautéed broccoli and onions, smothered with a parsley, tofu, and lemon sauce. May you live 100 years!

Barbecue Broccoli Sandwich

2 servings

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

Preparation:

Combine tofu, parsley, lemon juice, water and one-quarter teaspoon of 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 one-quarter 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. Add tofu dressing and replace muffin tops.

Nutritional Analysis:

Calories: 224
Fat:  5.6 grams
Cholesterol: 0
Fiber:  10.1 grams
Carbohydrates: 37 grams
Protein: 9 grams
Sodium: 902 milligrams
Potassium: 500 milligrams