This recipe is closing out the heart healthy month of February with a delicious veggie dish, including a protein punch coming from tofu. Shiitake mushrooms add a nice flavor, while the vegetables increase fiber and nutrients! Enjoy!
TOFU WITH SHIITAKES AND VEGETABLES adapted from www.myrecipes.com
serves 4
ingredients
- 1 (14-ounce) package extra-firm tofu, drained
- 3 tablespoons dark sesame oil, divided
- 3 tablespoons low-sodium soy sauce, divided
- 1 cup julienne-cut red bell pepper
- 1 cup matchstick-cut carrot
- 1/8 teaspoon sea salt, options
- 4 garlic cloves, thinly sliced
- 1 (5-ounce) package pre-sliced shiitake mushrooms
- 1/2 cup organic vegetable broth
- 1 tablespoon honey or agave syrup
- 2 teaspoons sherry vinegar
- 1/2 teaspoon crushed red pepper
- Olive Oil or Coconut Cooking Oil Spritzer / Spray
- optional: service over rice noodles, brown rice or barley
directions
1. 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.
2. 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.
3. 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 (and on top of carbohydrate of choice, if desired); top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture.
“F.E.A.R. – Face Everything and Rise.” ~Unknown
Be Well ~Meg @REJOOVwithMeg
Leave a Reply