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20 minute dinner recipes

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Vegetarian Tikka Masala

http://www.eatingwell.com/recipes/vegetarian_tikka_masala.html

From EatingWell:  November/December 2013

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

Ingredients

Preparation

  1. 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.
  2. 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.
  3. 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.
  4. Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half.

Nutrition

Per serving : 232 Calories; 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