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.

 

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 (use GF flour if necessary)

Sea salt

 

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.)

 

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

 

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.

 

Add garlic, basil and oregano and cook, stirring,

for 15 seconds. Stir in tomatoes and tomato paste.

Cover and simmer for 15 minutes.

 

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.

 

Dredge tofu slices in seasoned flour and lightly

brown on both sides. As the pieces are browned,

transfer to a baking dish.

 

Cover tofu with tomato-pepper sauce. Cover baking

dish with parchment paper and aluminum foil.

 

Bake for 45 to 90 minutes -- the longer the

cacciatore bakes, the more flavor the tofu will

absorb.