Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce

Cooking Light
Serve this stew with its dark juices and freshly steamed broccoli over brown rice, soba, or udon noodles.
6 servings (serving size: 1 cup vegetables and 1/2 cup rice)


+ Add To Shopping List
3/4 cup dry white wine
1/3 cup water
2 tablespoons Dijon mustard
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1 tablespoon low-sodium soy sauce
1 garlic clove, crushed
Remaining ingredients:
3 cups broccoli florets
4 teaspoons roasted peanut or vegetable oil, divided
2 cups diced onion
1 1/2 cups coarsely chopped red bell pepper
2/3 cup coarsely chopped yellow bell pepper
2 cups quartered button mushrooms
1 cup quartered shiitake mushroom caps
1/4 teaspoon freshly ground black pepper
1 (12.3-ounce) package reduced-fat firm tofu, drained and cut into 1-inch cubes
3 cups hot cooked long-grain brown rice
1/4 cup chopped fresh cilantro


To prepare sauce, combine first 7 ingredients in a bowl.

Steam broccoli, covered, 5 minutes or until crisp-tender; keep warm. Heat 3 teaspoons oil in a Dutch oven over high heat. Add onion and bell peppers. Cook 8 minutes; stir occasionally. Add 1 teaspoon oil, mushrooms, and black pepper; cook 2 minutes or until lightly browned. Stir in sauce; reduce heat to medium-low. Place tofu over vegetables. Cover; cook 15 minutes. Stir in broccoli. Serve with rice; sprinkle with cilantro.

Created date

May 2004

Nutritional Information

Calories 252
Caloriesfromfat 16 %
Fat 4.6 g
Satfat 0.7 g
Monofat 1.5 g
Polyfat 1.6 g
Protein 9.9 g
Carbohydrate 44.1 g
Fiber 4.4 g
Cholesterol 0.0 mg
Iron 3.7 mg
Sodium 359 mg
Calcium 98 mg