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Tofu au Vin for Two

:  January/February 2010

Your rating: None Average: 3.8 (6 votes)

You don’t have to be a vegetarian to love this meat-free twist on the classic French dish coq au vin (chicken and mushrooms simmered in a red-wine sauce). Serve with: Whole-wheat egg noodles and sautéed spinach.


READER'S COMMENT:
"This turned out pretty well. The only change I made was substituting shallots for the pearl onions because I didn't have any on hand. If I were to make this dish again I would make some changes. I would marinate the tofu overnight to give...
Tofu au Vin for Two Recipe

Makes: 2 servings, about 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High potassium | High calcium |

View Our Nutrition Guidelines »

Ingredients

  • 7 ounces extra-firm tofu
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 1/2 teaspoons balsamic vinegar
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper, divided
  • 1/2 cup frozen pearl onions, thawed
  • 1 medium carrot, halved lengthwise and sliced
  • 1 clove clove garlic, minced
  • 1 bay leaf
  • 4 ounces mushrooms, sliced
  • 1 tablespoon plus 1/2 teaspoon all-purpose flour
  • 1 cup light- to medium-bodied red wine, such as Beaujolais Nouveau, Merlot or Pinot Noir
  • 1 teaspoon butter

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Preparation

  1. Drain, rinse and pat tofu dry; cut into 1/2- to 3/4-inch cubes. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a shallow dish big enough to fit it in one layer. Sprinkle with vinegar, 1/8 teaspoon salt and 1/8 teaspoon pepper; gently toss to combine.
  2. Heat the remaining 1 1/2 teaspoons oil in the pan over medium heat. Add onions, carrot, garlic and bay leaf; cook, stirring often, until beginning to soften, about 3 minutes. Add mushrooms; cook, stirring, until they release their liquid, 3 to 5 minutes more. Sprinkle the vegetables with flour; stir to coat.
  3. Add wine, the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper to the pan and cook, stirring, until the wine has reduced slightly and the sauce has thickened, 4 to 6 minutes more. Return the tofu to the pan, add butter and stir until heated through, 1 to 2 minutes. Remove the bay leaf before serving.

Nutrition

Per serving: 307 calories; 13 g fat ( 3 g sat , 7 g mono ); 5 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 11 g protein; 2 g fiber; 347 mg sodium; 641 mg potassium.

Nutrition Bonus: Vitamin A (103% daily value), Calcium (23% dv), Potassium (18% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat


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Recipe Categories

Health & Diet Considerations
Low sodium
Heart healthy
Healthy weight
High calcium
High potassium
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Winter
Holiday
New Year's Eve
Style/Theme
Budget
Entertaining, casual
Everyday favorites
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
French
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
2
Main Ingredient
Vegetarian, soy
Publication
January/February 2010
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