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

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

Ingredients

  • Sauce:
  • 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

Nutrition 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

How to Make It

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

  2. 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.