Tofu Cutlets with Green Olives & Prunes
In this dish, tofu slices are dredged and sauteed as you would with a chicken breast or a fish fillet to make them crisp on the outside and soft and moist inside. The green olive and prune combination may sound unusual, but when we were developing the recipe we had to double the amount of sauce because our tasters loved it so much.
From EatingWell: EatingWell Serves Two
Yield: 2 servings
Active Time: 25 minutes
Total Time: 25 minutes
Ingredients
- 7 ounces extra-firm, water-packed tofu, (see Tips for Two), drained
- 1 tablespoon cornstarch
- 1 tablespoon all-purpose flour
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper, plus more to taste
- 1 tablespoon extra-virgin olive oil
- 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
- 2-3 tablespoons red-wine vinegar, to taste
- 2 tablespoons chopped pitted green olives, such as Spanish, Cerignola or cracked green
- 2 tablespoons chopped pitted prunes
- Freshly ground pepper, to taste
Preparation
- Cut tofu crosswise into four 1/2-inch-thick slices. Pat with paper towels to remove excess moisture. Whisk cornstarch, flour, salt and 1/8 teaspoon pepper in a shallow dish.
- Heat oil in a medium nonstick skillet over medium-high heat. Dredge the tofu in the cornstarch mixture. Add the tofu to the pan and cook, turning once, until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.
- Add broth and vinegar to the pan; bring to a simmer, stirring often. Add olives, prunes and pepper and simmer until heated through, 1 to 2 minutes. To serve, spoon the sauce over the tofu.
- Tips for Two: Rinse leftover tofu, place in a storage container and cover with water; change water every 1 to 2 days to keep it fresh; you can also freeze tofu for up to 5 months (Don't be surprised if the frozen tofu turns a light shade of caramel and has a slightly chewier texture.) Crumble and use instead of the meat in your favorite tuna or chicken salad recipe; dice and add to a vegetable stir-fry.
- Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
Nutrition Per serving:
218 calories; 14 g fat (2 g sat, 9 g mono); 0 mg cholesterol; 16 g carbohydrates; 9 g protein; 2 g fiber; 663 mg sodium; 205 mg potassium.
Nutrition Bonus: Calcium (20% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1/2 fruit, 1 medium-fat meat, 2 fat