Tofu Cutlets with Green Olives & Prunes
From EatingWell: EatingWell Serves Two
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.
- 7 ounces extra-firm, water-packed tofu, (see Tips for Two), drained
- 1 tablespoon cornstarch
- 1 tablespoon all-purpose flour
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground pepper, plus more to taste
- 1 tablespoon extra-virgin olive oil
- 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
- 2-3 tablespoons red-wine vinegar, to taste
- 2 tablespoons chopped pitted green olives, such as Spanish, Cerignola or cracked green
- 2 tablespoons chopped pitted prunes
- Freshly ground pepper, to taste
- 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.
- 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 & Notes
- Tips for Two: 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.
Per serving: 218 calories; 14 g fat (2 g sat, 9 g mono); 0 mg cholesterol; 16 g carbohydrates; 9 g protein; 2 g fiber; 663 mg sodium; 205 mg potassium.
Nutrition Bonus: Calcium (20% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1/2 fruit, 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...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- Valentine's Day
- EatingWell Serves Two