Herbed Tofu &
This is a light dish, good for lunch. If cooked carefully and with a light hand, the vegetables will get done just to the point where they are still slightly crunchy and their colors bright.
- 1 cup chopped onions
- 2 cloves minced garlic
- 1/2 Tablespoon olive oil
- 1/3 teaspoon salt
- 2 cups broccoli flowerettes,
cut into 1-inch pieces
- 5 mushrooms, cleaned and sliced
- 1/4 pound firm tofu, cut into 1/2-inch cubes
- 1/2 small red bell pepper, coarsely minced
- 1/4 teaspoon dried basil
- 1/8 teaspoon dried thyme
- coarsely ground black pepper, to taste
- a small amount of grated lowfat cheddar cheese
In a Wok or large deep skillet, saute onions and 1 clove garlic in olive oil & salt, for 5 minutes, over medium heat, stirring frequently.
Add broccoli and mushrooms, and saute about 5 minutes more - until the green of the broccoli deepens.
Add tofu, red bell pepper, herbs and black pepper. Keep cooking another 8 minutes, or until everything is just tender. (Be careful not to overcook this dish, or it will lose a lot of its charm.) During last 2 minutes, add the remaining 1 clove garlic. If you desire, sprinkle in a little grated cheese at the end and stir until it melts.
Serve with rice or a nice salad
Amount Per Serving:
Calories 208 - Calories from Fat 81
Percent Total Calories From: Fat 39%, Protein 26%, Carbohydrate 35%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 1g, Cholesterol 0mg, Sodium 428mg, Total Carbohydrate 18g, Dietary Fiber 2g, Protein 14g, Vitamin A 2328 units, Vitamin C 118 units, Calcium 0 units, Iron 8 units