Tofu Steaks with Shiitakes and Veggies Recipe

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Tofu Steaks with Shiitakes and Veggies
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Ingredients:

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; top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 689.37 Kcal (2886 kJ)
Calories from fat 405.73 Kcal
% Daily Value*
Total Fat 45.08g 69%
Cholesterol 1.23mg 0%
Sodium 2639.9mg 110%
Potassium 1044.46mg 22%
Total Carbs 63.64g 21%
Sugars 37.06g 148%
Dietary Fiber 7.07g 28%
Protein 11.81g 24%
Vitamin C 25.4mg 42%
Vitamin A 19.5mg 649%
Iron 2mg 11%
Calcium 145.8mg 15%
Amount Per 100 g
Calories 132.84 Kcal (556 kJ)
Calories from fat 78.18 Kcal
% Daily Value*
Total Fat 8.69g 69%
Cholesterol 0.24mg 0%
Sodium 508.71mg 110%
Potassium 201.27mg 22%
Total Carbs 12.26g 21%
Sugars 7.14g 148%
Dietary Fiber 1.36g 28%
Protein 2.28g 24%
Vitamin C 4.9mg 42%
Vitamin A 3.8mg 649%
Iron 0.4mg 11%
Calcium 28.1mg 15%

* 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

  • 16.7
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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