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Tofu with Tomato-Mushroom Sauce

:  February/March 2005, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.4 (17 votes)

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


READER'S COMMENT:
"This was truly easy. I love recipes with so few ingredients! I served mine over rice a roni whole grain "roasted garlic italliano". VERY good! "
Tofu with Tomato-Mushroom Sauce Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  1. 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.
  2. 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.
  3. 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; 0 g added sugars; 12 g protein; 2 g fiber; 128 mg sodium; 415 mg potassium.

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

Carbohydrate Servings: 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Budget
Everyday favorites
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Mediterranean
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
February/March 2005
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