I enjoy the vegetarian diet and I know how important the benefits of eating a diet rich in veggies and meat substitutes are, which is why I try to cook vegetarian twice a week for my family.
This is a delicious, protein rich and healthy vegetarian dish for you try at home...Enjoy!
1 (14 ounce) package extra firm tofu, drained
3 tablespoons dark sesame oil, divided
3 tablespoons lower sodium soy sauce, divided
1 cup julienne cut red bell pepper
1 cup matchstick cut carrot
1/8 teaspoon salt
4 garlic cloves, thinly sliced
1 (5 ounce) package presliced shiitake mushrooms
1/2 cup organic vegetable broth
1 tablespoon honey
2 teaspoons sherry vinegar
1/2 teaspoon crushed red pepper
Cooking spray
Preparation
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.
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.
Nutritional Information:
Calories: 268
Fat: 16.5g
Saturated Fat: 2.7g
Protein: 11.4g
Carbohydrate: 19g
Fiber: 2.2g
Cholesterol: 0.0mg
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