Tofu Stroganoff

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In this healthy tofu recipe, seared strips of tofu stand in for meat for a vegetarian version of beef stroganoff. We make the sauce rich and savory with mushroom broth and a touch of sherry, and keep the fat in check with reduced-fat sour cream.

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Cook Time:
40 mins
Total Time:
40 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 1 14-ounce package extra-firm water-packed tofu, drained

  • 1 teaspoon paprika

  • 1/2 teaspoon salt, divided

  • 1/2 teaspoon ground white pepper, divided

  • 8 ounces whole-wheat egg noodles (6 cups dry)

  • 3 tablespoons extra-virgin olive oil, divided

  • 5 tablespoons dry sherry, divided

  • 1 large onion, halved and sliced

  • 10 ounces baby bella or button mushrooms, quartered

  • 1 tablespoon chopped fresh thyme or 1/2 teaspoon dried

  • 3 tablespoons all-purpose flour

  • 2 cups mushroom or vegetable broth

  • ½ cup reduced-fat sour cream

Directions

  1. Cut tofu block in half crosswise. Cut each piece in thirds horizontally, then cut each stack crosswise again into 6 pieces. (You will have 36 strips, 2 inches by 1/2 inch.) Pat the tofu dry with paper towels and sprinkle on all sides with paprika and 1/4 teaspoon each salt and white pepper.

  2. Bring a large saucepan of water to a boil. Add noodles and cook according to package directions. Drain and keep covered.

  3. Meanwhile, heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Cook the tofu in a single layer, gently stirring every few minutes, until golden brown on all sides, 7 to 9 minutes total. Add 2 tablespoons sherry and cook, stirring, until evaporated, 30 seconds to 1 minute. Transfer the tofu to a plate with a slotted spoon.

  4. Add the remaining 1 tablespoon oil to the pan. Add onion, mushrooms, thyme and the remaining 1/4 teaspoon each salt and white pepper; cook, stirring frequently, until the mushrooms release their liquid and start to brown, 6 to 8 minutes. Sprinkle with flour and cook, stirring, for 1 minute. Stir in broth and the remaining 3 tablespoons sherry; bring to a simmer. Cook, stirring, until thickened, 3 to 5 minutes more. Stir the tofu into the sauce. Remove from heat and stir in sour cream. Serve the tofu stroganoff over the noodles.

Nutrition Facts (per serving)

487 Calories
19g Fat
53g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 487
% Daily Value *
Total Carbohydrate 53g 19%
Dietary Fiber 7g 26%
Total Sugars 6g
Protein 20g 39%
Total Fat 19g 24%
Saturated Fat 5g 23%
Cholesterol 12mg 4%
Vitamin A 424IU 8%
Vitamin C 5mg 6%
Folate 54mcg 14%
Sodium 618mg 27%
Calcium 250mg 19%
Iron 3mg 14%
Magnesium 49mg 12%
Potassium 572mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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