Tofu au Vin for Two
From EatingWell: January/February 2010
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.
- 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
- 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.
- 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.
- 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.
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
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- New Year's Eve
- Type of Dish
- Main dish, vegetarian
- January/February 2010