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Tofu with Tomato-Mushroom Sauce

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

Your rating: None Average: 4.4 (21 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:

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

  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)


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