Tofu Steaks with Tomato-Olive Sauce

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.

Yield: 4 servings (serving size: 1 tofu steak and 1/2 cup sauce)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 115
  • Calories from fat: 49%
  • Fat: 6.2g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 1g
  • Protein: 9.2g
  • Carbohydrate: 6.7g
  • Fiber: 1.3g
  • Cholesterol: 0.0mg
  • Iron: 1.9mg
  • Sodium: 363mg
  • Calcium: 77mg

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

Preparation

  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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Tofu Steaks with Tomato-Olive Sauce Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy