Tofu Steaks with Tomato-Olive Sauce

Tofu Steaks with Tomato-Olive Sauce Recipe
Photo: Karry Hosford
While tofu is often paired with assertive Asian seasonings, it also benefits from intense Mediterranean flavors. In this recipe, an easy olive-spiked tomato sauce enlivens pan-grilled tofu. Round out the meal with steamed broccoli and orzo. Each serving contains about 8 grams of soy protein.


4 servings (serving size: 1 tofu steak and 1/2 cup sauce)

Recipe from

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Nutritional Information

Calories 115
Caloriesfromfat 49 %
Fat 6.2 g
Satfat 0.8 g
Monofat 4.1 g
Polyfat 1 g
Protein 9.2 g
Carbohydrate 6.7 g
Fiber 1.3 g
Cholesterol 0.0 mg
Iron 1.9 mg
Sodium 363 mg
Calcium 77 mg


2 teaspoons olive oil
1/4 teaspoon crushed red pepper
2 garlic cloves, minced
2 cups canned crushed tomatoes
3 tablespoons chopped pitted kalamata olives
3 tablespoons chopped fresh flat-leaf parsley
1/8 teaspoon freshly ground black pepper
Cooking spray
1 pound extra-firm light tofu, drained and cut lengthwise into 4 slices


Heat oil in a medium saucepan over medium heat. Add red pepper and garlic; cook for 1 minute. Stir in tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes. Add olives; cook for 1 minute. Remove from heat. Stir in parsley and black pepper; keep warm.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add tofu; cook 3 minutes on each side or until browned.