Tofu with Tomato-Mushroom Sauce

From EatingWell: February/March 2005, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Serve over polenta or toss with pasta.

4 servings, 3/4 cup each

Active Time: 5 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

14 ounces extra-firm tofu, preferably water-packed
2 teaspoons extra-virgin olive oil
2 medium tomatoes, coarsely chopped (about 1 1/2 cups)
1 1/2 cups sliced mushrooms, (4 ounces)
2 tablespoons prepared pesto
2 tablespoons crumbled feta cheese

Preparation

Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
Add tomatoes and mushrooms and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Remove from the heat and stir in pesto and feta.

Nutrition

Per serving: 136 calories; 11 g fat (3 g sat, 5 g mono); 7 mg cholesterol; 6 g carbohydrates; 12 g protein; 2 g fiber; 128 mg sodium; 415 mg potassium.

Nutrition Bonus: Calcium (16% daily value), Folate (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat (mono)