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Tofu Cacciatore
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve over rice or pasta with garlic bread and a crisp green salad.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1 pound firm tofu2 tablespoons canola oil for pan-frying1 teaspoon olive oil1 large onion, sliced thin1 green pepper, sliced1 small zucchini, sliced1 small yellow squash, sliced2 cloves garlic, minced˝ tablespoon dried basil2 cups tomato saucepinch of salt1 tablespoon Capers (optional)
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Sauté vegetables and garlic in olive oil for 5-10 minutes. Add tomato sauce, herbs and Capers; simmer for 5 minutes.
Cut tofu into bite-sized pieces and pan-fry until golden. Place in baking dish. Cover with sauce.
Bake covered at 350° for 15-20 minutes. Garnish with parsley. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 210
Calories from Fat 111
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% Daily Value*
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| | Total Fat 12g | 19% | | | Saturated Fat 1g | 6% | | | Mono Fat 6g | | | | Poly Fat 4g | | | | Sodium 790mg | 33% | | | Total Carbs 20g | 7% | | | Dietary Fiber 4g | 18% | | | Sugars 0g | | | | Protein 10g | | | | Iron | 19% | | | Calcium | 19% | | | Vitamin B-6 | 20% | | | Vitamin C | 57% | | | Vitamin E | 18% | | | Vitamin A | 17% | | | Selenium | 16% | | | Manganese | 55% | | | Copper | 30% | | | Zinc | 10% | | | Potassium | 26% | | | Phosphorus | 21% | | | Magnesium | 22% | | | Pantothenic acid | 6% | | | Niacin | 10% | | | Riboflavin | 12% | | | Thiamin | 13% | | | Folate | 17% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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