Tofu Steaks with Shiitakes and Veggies

Tofu Steaks with Shiitakes and Veggies Recipe
Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr

Try a quick vegetarian entrée full of flavor and rich vegetables for dinner tonight.


Serves 4

Total time: 35 Minutes

Recipe from

Cooking Light

Recipe Time

Total: 35 Minutes

Nutritional Information

Calories 268
Fat 16.5 g
Satfat 2.7 g
Monofat 5.3 g
Polyfat 7.9 g
Protein 11.4 g
Carbohydrate 19 g
Fiber 2.2 g
Cholesterol 0.0 mg
Iron 1.8 mg
Sodium 462 mg
Calcium 91 mg


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


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.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Robin Bashinsky,

Cooking Light

December 2011
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