Soy BBQ

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This recipe can be frozen in individual portions and reheated in the microwave for instant meals.

  • servingServings

Ingredients

  • 101⁄2-oz. pkg. frozen bite-size soy “meat,” thawed
  • 1 medium onion, finely chopped
  • 1 clove garlic, minced
  • 1 cup smoky barbecue sauce
  • 1 Tbs. brown mustard
  • 1 Tbs. tomato paste
  • 1 tsp. maple syrup
  • 4 whole grain soft rolls or hamburger buns, split
  • 1 Tbs. vegetable oil

Preparation

  1. Heat griddle, grill or large nonstick skillet over medium-high heat.
  2. While griddle heats, chop soy “meat” into approximately 1⁄2-inch pieces. Place in bowl, along with onion, garlic, barbecue sauce, mustard, tomato paste and syrup. Set aside and let stand for 10 minutes so flavors can meld.
  3. Grill buns, split side down, and set aside (this takes about 2 minutes on grill, 4 minutes in skillet).
  4. In medium skillet, heat oil over medium heat. Add soy “meat” and marinade. Reduce heat and simmer, stirring occasionally, until sauce thickens, about 10 minutes.
  5. Arrange buns on each of 6 plates, cut sides up. Spoon barbecue mixture over each bun and serve hot.

Nutrition Information

  • Serving Size: Serves 6
  • Calories: 169
  • Carbohydrate Content: 21 g
  • Fat Content: 4 g
  • Fiber Content: 5 g
  • Protein Content: 14 g
  • Sodium Content: 707 mg