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Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr Photo by: Photo: Johnny Autry and Randy Mayor; Styling: Cindy Barr

Tofu Steaks with Shiitakes and Veggies

Tofu Steaks with Shiitakes and Veggies is a quick vegetarian entrée full of flavor and rich vegetables. Piercing the tofu with a fork allows the sesame oil and soy sauce to absorb into the tofu, making it more flavorful.

Cooking Light DECEMBER 2011

  • Yield: Serves 4
  • Total: 35 Minutes

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

Preparation

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.

Note:

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 www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • 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
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