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Tofu Steaks with Tomato-Olive Sauce

Photo: Karry Hosford
Yield 4 servings (serving size: 1 tofu steak and 1/2 cup sauce)
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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.

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