One block tofu (see hints below)
approx. 3/4 cup bottled barbecue sauce
1 cup rice cooked according to directions
2 ears corn (approx. 1 cup corn)
1 medium zucchini
1 small onion
1 - 2 Tbs vegetable oil for sauteing veggies
one 15-ounce can red beans, well drained
1/2 tsp ground cumin (optional)
Slice the block of tofu into 8 equal slices and marinate it in barbecue sauce for a couple of hours in a baking dish in the fridge.
At that point, cook 1 cup of rice on the stovetop according to directions.
Remove the kernels of corn from two ears of corn, deseed and dice one medium zucchini and peel and dice one small onion.
Saute the diced onion in a large pan on the stovetop in a little olive oil to soften.
At that point, add the corn and add the zucchini and add a sprinkling of ground cumin if you like and cook that along until the zucchini is tender crisp.
When you're happy with that, add one well drained and rinsed 15-ounce can of red beans, stir those in and cook them along until they're hot and turn the heat off.
When the rice and vegetables are somewhat close to being done, turn the broiler in the oven onto the high setting and place the baking dish with the tofu directly under that.
Carefully flip the tofu over part way though if you like and when the tofu is nice and hot, combine the rice and vegetables, divide that up onto plates and place the tofu over the top of that.
This same technique would work with chicken, pork, salmon or shrimp.....but it might be easier to grill the unmarinated meat or fish and slather the BBQ sauce on it as it gets close to being done.