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Crumbled BBQ Chicken and Tofu Sandwiches
Very High Fibre
Quick
Crumbled BBQ Chicken and Tofu Sandwiches

with Creamy and Crunchy Cabbage-Apple Slaw

8 min
Difficulty: 2/3

Ingredients: Diced chicken breast • Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Sandwich bun (barley, wheat) (unbleached untreated enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, sea salt, yeast, malted barley flour) • Gala apple • Dill pickles (cucumbers, water, vinegar, salt, calcium chloride, sodium benzoate, natural flavours, polysorbate 80, turmeric) • BBQ sauce (mustard) (sugars (sugar/glucose-fructose, blackstrap molasses, brown sugar), tomato paste, vinegar, water, salt, modified corn starch, mustard, modified tapioca starch, mustard bran, chili peppers, soybean oil, garlic powder, onion powder, hydrolyzed corn protein, spices, seasoning, natural flavour, xanthan gum, caramel, citric acid, malic acid, sodium benzoate) • Red cabbage • Mayonnaise (mustard, egg) (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) • Whole grain mustard (mustard) (water, white vinegar, mustard seeds, white wine vinegar, salt, sugar, mustard bran, citric acid, turmeric, spices, spice extract, natural flavour, xanthan gum) • Honey • Applewood smoke spice (mustard) (sugars (sugar, maltodextrin, molasses [maltodextrin]), dehydrated vegetables (garlic, onion, red bell pepper), spices (including mustard and celery) and herbs, salt, paprika powder, natural smoke flavor, yeast extract, silicon dioxide, spice extract).

Allergens

Barley
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

Very High Fibre
Regional-specialty
Quick
Handhelds
Ingredients
Chicken Breast, Diced

Chicken Breast, Diced

340 g

Tofu

Tofu

1 unit(s)

Sandwich Bun

Sandwich Bun

2 unit(s)

Gala Apple

Gala Apple

1 unit(s)

Red Cabbage, shredded

Red Cabbage, shredded

56 g

Dill Pickle, sliced

Dill Pickle, sliced

90 mL

BBQ Sauce

BBQ Sauce

4 tbsp

Mayonnaise

Mayonnaise

4 tbsp

Applewood Smoke Spice

Applewood Smoke Spice

7 g

Whole Grain Mustard

Whole Grain Mustard

1 tbsp

Honey

Honey

0.5 unit(s)

Pepper

Pepper

0.125 tsp

Oil

Oil

1.5 tbsp

Salt

Salt

0.125 tsp

Sugar

Sugar

0.125 tsp

Preparation
1
Prep and bake tofu

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce.
  • Pat tofu dry with paper towels, then on a parchment-lined baking sheet, crumble into pea-sized pieces.
  • Sprinkle with 1 1/2 tbsp (3 tbsp) oil and Applewood Smoke Spice. Season with salt and pepper, then toss to coat.
  • Bake in the middle of the oven for 17-20 min, stirring halfway through, until golden.
  • When tofu is done, transfer to a large bowl. Add BBQ sauce, then toss to coat.

2
Make cabbage-apple slaw

  • Meanwhile, core, then cut apple into 1/4-inch matchsticks.
  • Over a small bowl, drain pickles.
  • To the bowl with the pickle brine, add 1/8 tsp (1/4 tsp) sugar and 1/2 tbsp (1 tbsp) mayo. Season with pepper, then whisk to combine.
  • In a medium bowl, add cabbage and season with salt.
  • Using your hands, massage cabbage for 1 min, until slightly tender.
  • Drizzle cabbage with brine-mayo mixture, then add apples. Toss together. 

3
Make honey-mustard mayo and cook chicken

  • To another small bowl, add mustard, half the honey (use all for 4 servings) and remaining mayo.
  • Season with salt and pepper, then stir to combine.
  • Pat chicken dry with paper towels. Season with salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 2-4 min per side, until chicken is golden and cooked through.**

4
Toast buns

  • Halve sandwich buns.
  • Arrange directly on the top rack of the oven, cut-side up.
  • Toast buns for 3-4 min, until golden. (TIP: Keep an eye on them so they don't burn.)

5
Finish and serve

  • Spread honey-mustard mayo on sandwich buns.
  • Top bottom buns with pickles, chicken and BBQ tofu. Close with top buns.
  • Divide BBQ tofu sandwiches and cabbage-apple slaw between plates.

6

If you've opted to add diced chicken breast, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium-high. When hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 2-4 min per side, until chicken is golden and cooked through.**

7

Top buns with chicken.

Nutrition per serving

1030

kcal

Calories

48

g

Fat

7

g

Saturated Fat

83

g

Carbohydrate

27

g

Sugar

7

g

Dietary Fiber

65

g

Protein

155

mg

Cholesterol

1830

mg

Sodium

0.1

g

Trans Fat

1050

mg

Potassium

600

mg

Calcium

7.5

mg

Iron

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