In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish.
5 servings, 1 2/3 cups each
Active Time: 35 minutes |
Total Time: 35 minutes
3 tablespoons garam masala
1 teaspoon ground turmeric
3/4 teaspoon salt
1/4 teaspoon crushed red pepper (optional)
2 14-ounce packages extra-firm or firm tofu
1 tablespoon canola oil plus 2 teaspoons, divided
1 large onion, halved and sliced
1 large red bell pepper, quartered and sliced
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 tablespoon flour
1 28-ounce can diced tomatoes
1/3 cup half-and-half
Combine garam masala, turmeric, salt and crushed red pepper (if using) in a small bowl. Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate.
Add the remaining 2 teaspoons oil, onion, bell pepper, ginger and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.
Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.
Per serving :
14 g Fat;
3 g Sat;
5 g Mono;
6 mg Cholesterol;
17 g Carbohydrates;
16 g Protein;
4 g Fiber;
605 mg Sodium;
690 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 2 medium fat meat, 1 1/2 fat