Sauteed Tofu with Tomato-Mushroom Sauce

Delicious Mediterranean style dinner that would go great with some wheat pasta along with

grilled pineapple on the side for a sweet treat!

Makes 4 servings


14 ounces extra-firm tofu, preferably water-packed
2 teaspoons extra-virgin olive oil
2 medium tomatoes, coarsely chopped (about 1 1/2 cups)
1 1/2 cups sliced mushrooms, (4 ounces)
2 tablespoons prepared pesto
2 tablespoons crumbled feta cheese


1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.

2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.

3. Add tomatoes and mushrooms and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Remove from the heat and stir in pesto and feta.


Per serving: 136 calories; 11g fat (3g sat, 5g mono); 7mg cholesterol; 6g carbohydrates; 12g protein; 2g fiber; 128mg sodium; 415mg potassium.
Nutrition bonus: Calcium (16% daily value), Folate (15% dv).
1/2 Carbohydrate Servings
Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat (mono)