Tofu Cacciatore

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Tofu Cacciatore

 

Tofu provides the tasty foundation for a low-fat

entrée. Peppers, tomatoes and garlic provide a rich

mix of cancer-fighting antioxidants.

 

 

Ingredients

 

 

2 pounds (960 g) firm low-fat tofu, cut into 1/2

inch-thick (1.25-cm-thick) slices

- - Cooking spray

1 - medium onion, sliced

1 - red bell pepper, cored and sliced

1 - green bell pepper, cored and sliced

1 tablespoon finely chopped fresh garlic

2 teaspoons dried basil

2 teaspoons dried oregano

3 5-ounce (435-g) cans low-sodium chopped tomatoes,

drained

2 tablespoons tomato paste

1/4 cup (1 oz/30 g) all-purpose flour

- - Sea salt

- - Freshly ground black pepper

 

 

Preparation - Estimated cooking time: Over 60 minutes

-

1 To squeeze excess moisture from tofu, place tofu

slices on a baking sheet. Cover with parchment paper

or plastic wrap and set a second baking sheet on top.

Place weights (heavy cans or pans) on top of the

baking sheet. Set aside for 15 minutes. (Or, if you

want a meatier texture, spread tofu slices on a baking

sheet, cover with plastic wrap and freeze until ready

to use.)

 

2 Preheat oven to 350 degrees F (175 degrees C).

 

3 Spray a sauté pan once with cooking spray and place

pan over low heat. Add onions and peppers and cook,

stirring frequently, for 5 minutes.

 

4 Add garlic, basil and oregano and cook, stirring,

for 15 seconds. Stir in tomatoes and tomato paste.

Cover and simmer for 15 minutes.

 

5 While sauce is simmering, brown tofu: Combine flour,

salt and pepper in a shallow dish. Spray a large sauté

pan or griddle once with cooking spray and place pan

over low heat.

 

6 Dredge tofu slices in seasoned flour and lightly

brown on both sides. As the pieces are browned,

transfer to a baking dish.

 

7 Cover tofu with tomato-pepper sauce. Cover baking

dish with parchment paper and aluminum foil.

 

8 Bake for 45 to 90 minutes -- the longer the

cacciatore bakes, the more flavor the tofu will

absorb.

 

Nutritional Analysis

Number of Servings: 8 servings

Per Serving

Calories 107 Carbohydrate 14 g

Fat 1.5 g Fiber 2.6 g

Protein 12 g Saturated fat 0 g

Sodium 257 mg

 

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