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.

EatingWell Test Kitchen

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Recipe Summary

total:
25 mins
Servings:
2
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

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 Facts

215 calories; protein 9.1g 18% DV; carbohydrates 15.5g 5% DV; exchange other carbs 1; dietary fiber 2g 8% DV; sugars 1.5g; fat 14.2g 22% DV; saturated fat 1.8g 9% DV; cholesterolmg; vitamin a iu 143.8IU 3% DV; vitamin c 0.4mg 1% DV; folate 19.2mcg 5% DV; calcium 204.4mg 20% DV; iron 2mg 11% DV; magnesium 40.5mg 15% DV; potassium 209.1mg 6% DV; sodium 730.1mg 29% DV; thiamin 0.1mg 8% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/12/2016
Excellent! The sauce really is wonderful. I'll be doubly that portion next time so there's extra to top off some mashed romanesco. Very good recipe. Also very satisfying - don't feel hungry after at all considering the low calories and low carbs. Love it! Read More