Tofu with Tomato-Mushroom Sauce
Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Serve over polenta or toss with pasta.
From EatingWell: February/March 2005, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings, 3/4 cup each
Active Time: 5 minutes
Total Time: 20 minutes
Ingredients
- 14 ounces extra-firm tofu, preferably water-packed
- 2 teaspoons extra-virgin olive oil
- 2 medium tomatoes, coarsely chopped (about 1 1/2 cups)
- 1 1/2 cups sliced mushrooms, (4 ounces)
- 2 tablespoons prepared pesto
- 2 tablespoons crumbled feta cheese
Preparation
- Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
- Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
- Add tomatoes and mushrooms and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Remove from the heat and stir in pesto and feta.
Nutrition Per serving:
136 calories; 11 g fat (3 g sat, 5 g mono); 7 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 12 g protein; 2 g fiber; 128 mg sodium; 415 mg potassium.
Nutrition Bonus: Calcium (16% daily value), Folate (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat (mono)