Tofu with Tomato Mushroom Sauce - 3 pts

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Tofu with Tomato Mushroom Sauce - 3 pts

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

 

 

 

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.

 

Makes 4 servings, 3/4 cup each

ACTIVE TIME: 5 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

 

NUTRITION INFORMATION: Per serving: 136 calories; 9 g fat (2 g sat, 3

g mono); 6 mg cholesterol; 6 g carbohydrate; 9 g protein; 2 g fiber;

111 mg sodium.

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

1/2 Carbohydrate Serving

 

Source: The EatingWell Diabetes Cookbook

Formatted by Chupa Babi in MC: 05.02.07

 

Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and

substantial. Serve over polenta or toss with pasta.

 

ChupaNote: This makes a terrific dinner for 2 over whole wheat pasta.

I added: 1 sweet onion minced, a handful of different color bell

pepper chopped, and a handful of snowpeas. Also doubled the feta and

pesto, and added a hefty sprinkling of red pepper flakes.

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