Directions:
- Press your tofu under a heavy weighted object for 20 minutes on one side and 15 on the other. Discard the water.
- Pressing the tofu will prevent it from being water logged and keep it together when its cooking.
- Put the soup broth, orange juice, orange zest, marsala wine and teryaki sauce in a measuring cup, mix it and taste it, if you like the taste, set aside.
- Dice your onion and crush the garlic. Saute this in a large saute pan until the onion is transparent and set aside. Be very careful not to burn the garlic, so don't cook this on high, medium is sufficient. When done, remove from pan and set aside.
- Slice up the mushrooms and sauted them in the same pan that you sauted the onion and garlic inches Add more oil if necessary. Cook them until they are just done. Remove from pan and set aside.
- Cut the tofu in half the long way, then in four pieces. You should end up with 8 equal sized pieces. Saute until these are light brown and then remove from pan and set aside.
- Melt the margarine in the saute pan and make a roux with the spelt flour. Stir constantly so it won't burn. Once the flour is all incorporated, add your soup broth mixture slowly to this stirring to incorporate.
- Put all your ingredients back into the saute pan with the broth/roux mixture and gently mix so that all the tofu and mushrooms are coated with the sauce. Add your herbs and season with salt and pepper. Taste again to make sure its to your liking.
- Simmer for 1/2 hour.
- Serve over rice or pasta.
- Bon Appetit!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 93.56 Kcal (392 kJ) | ||
| Calories from fat | 36.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.07g | 6% | |
|---|---|---|---|
| Cholesterol | 1.23mg | 0% | |
| Sodium | 596.77mg | 25% | |
| Potassium | 215.29mg | 5% | |
| Total Carbs | 9.71g | 3% | |
| Sugars | 2.84g | 11% | |
| Dietary Fiber | 0.95g | 4% | |
| Protein | 3.48g | 7% | |
| Vitamin C | 7mg | 12% | |
| Iron | 0.9mg | 5% | |
| Calcium | 18.6mg | 2% | |
| Amount Per 100 g | |||
| Calories | 74.75 Kcal (313 kJ) | ||
| Calories from fat | 29.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.25g | 6% | |
|---|---|---|---|
| Cholesterol | 0.98mg | 0% | |
| Sodium | 476.8mg | 25% | |
| Potassium | 172.01mg | 5% | |
| Total Carbs | 7.76g | 3% | |
| Sugars | 2.27g | 11% | |
| Dietary Fiber | 0.76g | 4% | |
| Protein | 2.78g | 7% | |
| Vitamin C | 5.6mg | 12% | |
| Iron | 0.7mg | 5% | |
| Calcium | 14.8mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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