Braised Tofu and Vegetables in Tomato Sauce

Preparation time: 10 minutes; Cooking time: 19 minutes

Yield: 6 servings (serving size: 1 cup tofu mixture and 1 cup noodles)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 377
  • Calories from fat: 27%
  • Fat: 11.3g
  • Saturated fat: 2g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 5.2g
  • Protein: 17.8g
  • Carbohydrate: 54.2g
  • Fiber: 3.7g
  • Cholesterol: 54mg
  • Iron: 10mg
  • Sodium: 733mg
  • Calcium: 165mg


  • 12 ounces medium egg noodles
  • 2 tablespoons vegetable oil, divided
  • 1 pound firm tofu, drained and cubed
  • 2 1/2 cups thinly sliced fennel bulb (about 1 small bulb)
  • 1 zucchini, quartered lengthwise and thinly sliced (about 1 1/2 cups)
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper
  • 2 (14.5-ounce) cans diced tomatoes with onions and garlic, undrained


  1. Cook noodles according to package directions, omitting salt and fat.
  2. While the noodles cook, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu, and cook 10 minutes or until golden brown, stirring frequently. Remove tofu with a slotted spoon. Heat 1 tablespoon oil in pan. Add the fennel and zucchini, and cook for 4 minutes or until tender, stirring frequently. Stir in the tofu, vinegar, basil, oregano, pepper, and tomatoes. Reduce heat; simmer until thick (about 5 minutes). Serve with noodles.
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