Rating: 4 stars
19 Ratings
  • 5 star values: 11
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 2
  • 1 star values: 1

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

Recipe by Cooking Light December 2011

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Read the full recipe after the video.

Recipe Summary test

total:
35 mins
Yield:
Serves 4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Chef's Notes

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.

Nutrition Facts

268 calories; fat 16.5g; saturated fat 2.7g; mono fat 5.3g; poly fat 7.9g; protein 11.4g; carbohydrates 19g; fiber 2.2g; iron 1.8mg; sodium 462mg; calcium 91mg.
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