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| Recipe: Herbed Tofu Steaks |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
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| Ingredients: |
- 3 Tbs. olive oil
- 1 Lbs. tofu, patted dry and cut into 0-1/2 inch thick slices
- 1 scallion, trimmed and minced
- 2 shallot, minced
- 3/4 cup dry red wine or vegetable stock
- 2 Tbs. unsalted butter
- 1 Tbs. parsley, minced
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| Cooking Directions: |
Heat oil in a heavy nonstick skillet over medium high heat. Saute tofu 4-5 minutes per side or until golden. Transfer tofu to a platter and keep warm. Discard oil from skillet. Reduce heat to medium low. Saute scallion and shallots 1 minute. Add wine or vegetable stock to skillet, stirring with a wooden spoon to deglaze. Increase heat to high. Boil mixture 3 minutes or until reduced by half. Season to taste with pepper. Remove from heat and stir in butter and parsley. Serve tofu steaks with sauce. |
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| Per Serving:
calories 270, fat 20.6g, calories from fat 69%, protein 9.8g, cholesterol 15.5mg, dietary fiber 1.7g
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| Nutrients |
Exchanges |
| Calories |
270 |
Milk Exchanges |
0.0 |
| Protein |
9.8g |
Vegetable Exchanges |
0.2 |
| Carbohydrates |
5.1g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
1.7g |
Bread Exchanges |
0.0 |
| Sugar |
1.6g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
20.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
5.8g |
Very Lean Meat/Protein Exchanges |
1.1 |
| Mono-unsaturated Fat |
10.5g |
Fat Exchanges |
4.6 |
| Poly-unsaturated Fat |
4.3g |
| % Calories from Fat |
69% |
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| Cholesterol |
15.5mg |
| Sodium |
13.6mg |
| Vitamins |
Minerals |
| Vitamin A |
73.6IU |
Calcium |
136.5mg |
| Thiamin (B1) |
1.3mg |
Copper |
0.4mg |
| Riboflavin (B2) |
0.8mg |
Iron |
6.8mg |
| Niacin (B3) |
0.8mg |
Magnesium |
125.8mg |
| Vitamin B6 |
0.7mg |
Manganese |
1.0mg |
| Vitamin B12 |
0.1mcg |
Phosphorus |
123.4mg |
| Vitamin C |
8.6mg |
Potassium |
270.9mg |
| Vitamin E |
2.3IU |
Selenium |
1.8mcg |
| Folate |
29.5mcg |
Sodium |
13.6mg |
| Pantothenic Acid |
1.0mg |
Zinc |
1.4mg |
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