Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Oct. 13, 2015

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Tofu is a good source of iron and calcium!


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BBQ Tofu Bites

BBQ Tofu Bites

This dish is kid-tested and teacher-approved. The Physicians Committee nutrition team served this dish in the school lunch line, and it quickly became a favorite among students and faculty. Be sure to share it with your local food service professional!

Makes 10 1/2-cup servings


2 3/4 pounds extra-firm tofu
2 cups barbecue sauce
3 teaspoons garlic powder
3 teaspoons onion powder
1 tablespoon paprika
1 teaspoon ground black pepper
2 teaspoons mustard powder
1/2 teaspoon salt


Preheat oven to 350 F. Drain and cut tofu into 2-inch cubes. In a large bowl, combine garlic powder, onion powder, paprika, black pepper, mustard powder, and salt. Add tofu to seasonings and toss to coat.

Transfer tofu to a lined and greased sheet tray and bake for 20 minutes. Toss cooked tofu in barbecue sauce and serve warm over rice.

Source: DC Central Kitchen

Per 1/2 cup serving: Calories 219 kcal, Total Fat 7.94 g, Saturated Fat 0.73 g, Trans Fat 0.00 g, Cholesterol 0.00 mg, Sodium 686.58 mg, Carbohydrate 26.70 g, Dietary Fiber 1.59 g, Sugars 18.85 g, Protein 13.32 g, Vitamin A 463.43 IU, Vitamin C 1.16 mg, Calcium 246.30 mg, Iron 2.97 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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