Tofu Steaks with Tomato-Olive Sauce
Source of Recipe
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Tofu Steaks with Tomato-Olive Sauce
Cooking Light - October 2001 - Patsy Jamieson,
6 reviews rate this recipe 4 of 5 stars.
4 servings (serving size: 1 tofu steak and 1/2 cup sauce)
While tofu is often paired with assertive Asian seasonings, it also benefits from intense Mediterranean flavors. In this recipe, an easy olive-spiked tomato sauce enlivens pan-grilled tofu. Round out the meal with steamed broccoli and orzo. Each serving contains about 8 grams of soy protein.
Ingredients:
2 teaspoons olive oil
1/4 teaspoon crushed red pepper
2 garlic cloves, minced
2 cups canned crushed tomatoes
3 tablespoons chopped pitted kalamata olives
3 tablespoons chopped fresh flat-leaf parsley
1/8 teaspoon freshly ground black pepper
Cooking spray
1 pound extra-firm light tofu, drained and cut lengthwise into 4 slices
Preparation:
Heat oil in a medium saucepan over medium heat. Add red pepper and garlic; cook for 1 minute. Stir in tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add olives; cook for 1 minute. Remove from heat. Stir in parsley and black pepper; keep warm.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add tofu; cook 3 minutes on each side or until browned.
One serving equals: Calories 115 (Calories from fat 49 %); Fat 6.2 g (Satfat 0.8 g, Monofat 4.1 g, Polyfat 1 g); Protein 9.2 g; Carbohydrate 6.7 g; Fiber 1.3 g; Cholesterol 0.0 mg; Sodium 363 mg
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