Barbecued Meatless Meatloaf (about 12 slices, 154 calories each)
Ingredients: 16 ounces firm tofu, 1 cup cooked brown rice, 2 cups bread crumbs, 1 finely chopped medium carrot, 2 finely chopped medium celery stalks, 1 finely chopped small onion, and 1 cup finely chopped walnuts. To add pizazz requires: 2 teaspoons Dijon mustard, 3 tablespoons reduced-sodium soy sauce, 1/4 teaspoon black pepper, 1/4 cup and 3 tablespoons barbecue sauce, divided.
Steps to perfection:
1. Preheat oven to 350 degrees.
2. Blend tofu with food processor or hand mixer until smooth; set aside.
3. Mix brown rice, carrot, celery, onion, walnuts, and bread crumbs in large bowl.
4. Add to mixture, combining thoroughly: pureed tofu, soy sauce, mustard, 1/4 cup barbecue sauce, black
pepper.
5. Spray a 9′x5″ baking dish with nonstick cooking spray.
6. Transfer mixture to dish; top with remaining 3 tablespoons of barbecue sauce.
7. Place dish in oven and bake for 1 hour.
8. Remove; allow to sit for 10-15 minutes before slicing.
9. Serve with additional barbecue sauce if desired.
Accompany this with a green salad of freshest ingredients, something even young children can help prepare. Dad will be the recipient of tasty, healthy fare!
Along with dad’s super meal, there should be rules for Father’s Day. Kids can make a big card specifying: no grass cutting, weed pulling, window washing, or car servicing, to name a few. Instead, invite Dad to a family day of fun at one of his favorite places. A picnic can be planned in favor of abandoning the kitchen, and the meatloaf made ahead and taken along. It packs well, tastes good cold, plunked between whole wheat or pita bread. Salad travels well too, undressed!
For entertaining gifts, don’t forget brownstoneshopper.com’s selection of unusual wood signs. What dad wouldn’t want to be reminded, as one sign says, that fathers carry pictures where their money used to be? He will not only laugh but feel good knowing that he’s not alone!
