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| Tofu Cacciatore |
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| Authored By: Polly Pitchford, Full Spectrum Health™ |
| 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 tofu
- 2 tablespoons canola oil for pan-frying
- 1 teaspoon olive oil
- 1 large onion, sliced thin
- 1 green pepper, sliced
- 1 small zucchini, sliced
- 1 small yellow squash, sliced
- 2 cloves garlic, minced
- ½ tablespoon dried basil
- 2 cups tomato sauce
- pinch of salt
- 1 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 |
| 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% |
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| Saturated Fat 1g |
6% |
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| Mono Fat 6g |
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| Poly Fat 4g |
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| Sodium 790mg |
33% |
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| Total Carbs 20g |
7% |
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| Dietary Fiber 4g |
18% |
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| Sugars 0g |
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| Protein 10g |
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| Iron |
19% |
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| Calcium |
19% |
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| Vitamin B-6 |
20% |
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| Vitamin C |
57% |
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| Vitamin E |
18% |
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| Vitamin A |
17% |
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| Selenium |
16% |
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| Manganese |
55% |
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| Copper |
30% |
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| Zinc |
10% |
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| Potassium |
26% |
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| Phosphorus |
21% |
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| Magnesium |
22% |
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| Pantothenic acid |
6% |
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| Niacin |
10% |
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| Riboflavin |
12% |
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| Thiamin |
13% |
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| 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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