Tofu Steaks with Shiitakes and Veggies

By sz8jm9

Cooking Light Dec 2011–4 Servings
WW Pts Plus = 7

Calories: 268
Fat: 16.5g
Saturated fat: 2.7g
Monounsaturated fat: 5.3g
Polyunsaturated fat: 7.9g
Protein: 11.4g
Carbohydrate: 19g
Fiber: 2.2g
Cholesterol: 0.0mg
Iron: 1.8mg
Sodium: 462mg
Calcium: 91mg

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

Details

Servings 4
Cooking time 40mins
Adapted from myrecipes.com

Preparation

Step 1

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.