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Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce Recipe

Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce Recipe

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Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce

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Ingredients

Count

Nutrition

484

Calories

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Ingredients:

Serving

3/4 cup dry white wine
1/3 cup water
2 tbsp dijon mustard
2 tbsp worcestershire sauce
2 tbsp molasses
1 tbsp low-sodium soy sauce
1 garlic clove, crushed
remaining ingredients
3 cups broccoli florets
4 tsp roasted peanut or vegetable oil, divided
2 cups diced onion
1 1/2 cups coarsely chopped red bell pepper
2/3 cup coarsely chopped yellow bell pepper
2 cups quartered button mushrooms
1 cup quartered shiitake mushroom caps
1/4 tsp freshly ground black pepper
1 (12.3-oz) package reduced-fat firm tofu, drained and cut into 1-inch cubes
3 cups hot cooked long-grain brown rice
1/4 cup chopped fresh cilantro

Directions:

To prepare sauce, combine first 7 ingredients in a bowl.
Steam broccoli, covered, 5 minutes or until crisp-tender; keep warm. Heat 3 teaspoons oil in a Dutch oven over high heat. Add onion and bell peppers. Cook 8 minutes; stir occasionally. Add 1 teaspoon oil, mushrooms, and black pepper; cook 2 minutes or until lightly browned. Stir in sauce; reduce heat to medium-low. Place tofu over vegetables. Cover; cook 15 minutes. Stir in broccoli. Serve with rice; sprinkle with cilantro.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	484.25 Kcal (2027 kJ)
Calories from fat	38.19 Kcal
		% Daily Value*
Total Fat	4.24g	7%
Sodium	237.45mg	10%
Potassium	902.42mg	19%
Total Carbs	94.63g	32%
Sugars	14.08g	56%
Dietary Fiber	8.81g	35%
Protein	11.97g	24%
Vitamin C	114.4mg	191%
Vitamin A	1.7mg	57%
Iron	31.7mg	176%
Calcium	99mg	10%

Amount Per 100 g
Calories	118.01 Kcal (494 kJ)
Calories from fat	9.31 Kcal
		% Daily Value*
Total Fat	1.03g	7%
Sodium	57.87mg	10%
Potassium	219.92mg	19%
Total Carbs	23.06g	32%
Sugars	3.43g	56%
Dietary Fiber	2.15g	35%
Protein	2.92g	24%
Vitamin C	27.9mg	191%
Vitamin A	0.4mg	57%
Iron	7.7mg	176%
Calcium	24.1mg	10%

* 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

< 200 kcals

Weightwatchers Points

9.2

Points
12

PointsPlus

Good Points

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

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