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Tofu Steaks w/ Shiitakes & Veggies




Source of Recipe


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Tofu Steaks w/ Shiitakes & Veggies

Cooking Light - December 2011 - Robin Bashinsky,
19 reviews rate this recipe 4.1 of 5 stars.
Serves 4
Total time: 35 Minutes

Try a quick vegetarian entrée full of flavor and rich vegetables for dinner tonight.

Ingredients:
1 (14-ounce) package extra-firm tofu, drained
3 tablespoons dark sesame oil, divided
3 tablespoons lower-sodium soy sauce, divided
1 cup julienne-cut red bell pepper
1 cup matchstick-cut carrot
1/8 teaspoon salt
4 garlic cloves, thinly sliced
1 (5-ounce) package presliced shiitake mushrooms
1/2 cup organic vegetable broth
1 tablespoon honey
2 teaspoons sherry vinegar
1/2 teaspoon crushed red pepper
Cooking spray

Preparation:
1. Cut tofu in half crosswise and again in half lengthwise. Pierce tofu liberally with a fork. Place in a shallow dish. Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl. Pour soy mixture over tofu; let stand 15 minutes, turning once. Set aside.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add bell pepper, carrot, and salt; sauté 3 minutes. Remove from pan. Add remaining 1 tablespoon oil; swirl to coat. Add garlic and mushrooms; sauté 4 minutes. Add remaining 2 tablespoons soy sauce, broth, and next 3 ingredients. Simmer 3 minutes or until thickened. Remove from heat.

3. Remove tofu from marinade; reserve marinade. Heat a grill pan over high heat. Coat pan with cooking spray. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved marinade. Arrange 1 tofu steak on each of 4 plates; top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture.

1/4 of recipe equals: Calories 268; Fat 16.5 g (Satfat 2.7 g, Monofat 5.3 g, Polyfat 7.9 g); Protein 11.4 g; Carbohydrate 19 g; Fiber 2.2 g; Cholesterol 0.0 mg; Sodium 462 mg