Tofu Cacciatore Recipe

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Tofu Cacciatore
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Ingredients
12
Count
Nutrition
153
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. To press tofu: For best results, tofu should be pressed in order to remove excess liquid and absorb the flavors of the marinade.
  2. Press tofu block between two plates, weighted down with a cast iron pan, large bowl of water, or heavy cans, for about 30 minutes.
  3. Halfway through, you may dump the plate of water and flip the tofu block.
  4. For an even meatier texture, place the pressed tofu slices in the freezer until ready to use.
  5. For the cacciatore: Preheat oven to 350 degrees.
  6. Coat a large, non-stick skillet with cooking spray, and heat over medium low.
  7. Add onion and bell peppers and cook until softened, about 5-8 minutes.
  8. Add garlic, oregano, basil and crushed red pepper, if using, and stir to coat the vegetables evenly.
  9. Next, add the diced tomatoes, and tomato paste.
  10. Mix well and bring sauce mixture to a boil.
  11. Reduce heat to low, and simmer the sauce covered for about 15 minutes.
  12. While sauce simmers, cut the block of pressed tofu into 1/2 inch thick slices.
  13. Mix flour with a good pinch of salt and pepper.
  14. Spray a nonstick skillet with cooking spray, and place over medium low heat.
  15. Dredge the tofu slices in the seasoned flour; be sure to tap off the excess.
  16. Place slices into skillet, and cook until lightly browned on both sides, about 3 minutes per side.
  17. Watch that the pan doesn’t get too hot, and lower the heat if necessary.
  18. This step needs to be done in two batches.
  19. Be sure to re-coat the pan with spray for the second batch.
  20. As the tofu slices are finished browning, place them in a baking dish in a single layer.
  21. Pour tomato pepper sauce over tofu, sprinkle generously with Parmesan or Romano cheese if desired, and cover dish with foil.
  22. Bake until heated through (about 45 minutes to 1 1/2 hours) The longer the tofu bakes, the more flavor it will absorb.
  23. Serve hot.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 153.22 Kcal (642 kJ)
Calories from fat 70.13 Kcal
% Daily Value*
Total Fat 7.79g 12%
Sodium 118.26mg 5%
Potassium 289.48mg 6%
Total Carbs 11.46g 4%
Sugars 3.62g 14%
Dietary Fiber 1.63g 7%
Protein 12.46g 25%
Vitamin C 34.4mg 57%
Vitamin A 0.7mg 25%
Iron 15.5mg 86%
Calcium 229.3mg 23%
Amount Per 100 g
Calories 81.63 Kcal (342 kJ)
Calories from fat 37.36 Kcal
% Daily Value*
Total Fat 4.15g 12%
Sodium 63mg 5%
Potassium 154.22mg 6%
Total Carbs 6.1g 4%
Sugars 1.93g 14%
Dietary Fiber 0.87g 7%
Protein 6.64g 25%
Vitamin C 18.3mg 57%
Vitamin A 0.4mg 25%
Iron 8.3mg 86%
Calcium 122.2mg 23%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.4
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • cholesterol free

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