Top Food Blogs

Tuesday, July 3, 2012

Tofu Vegetable Hash

Tofu Vegetable Hash
Makes 8 1-cup servings

Make this once and eat it for several days! This makes a lot of food, I cut the recipe in half and still had SO much food!

2 russet potatoes, scrubbed and diced
1 tablespoon extra-virgin olive oil
1 large onion, sliced
2 1/2 cups sliced mushrooms
1 pound firm reduced-fat tofu, rinsed and cut into 1/2-inch cubes
1 bunch fresh basil, stemmed and chopped
1/2 cup water, divided
2 tomatoes, diced
2 cups broccoli florets
2 heads baby bok choy, thinly sliced
3 tablespoons reduced-sodium soy sauce
1/4 teaspoon black pepper

Steam potatoes until they are just tender when pierced with a fork. Set aside. Heat oil in a large non-stick skillet, then add onion and mushrooms. Cook over high heat, stirring often, until onion is golden and mushrooms are brown, about 5 minutes. Add tofu, basil, and 1/4 cup water. Cook 3 minutes over high heat, stirring often and adding small amounts of water if needed to prevent sticking. Reduce heat to medium and add tomatoes, broccoli, bok choy, soy sauce, black pepper, and remaining 1/4 cup water. Stir gently to mix, then cover and cook until broccoli is just tender, about 5 minutes. Serve hot.

Per 1-cup serving
Cal: 141; Fat: 4.6 g; Sat. Fat: 0.7 g; Cal from Fat: 29.7%; Chol: 0 mg; Prot: 8.7 g; Carbs: 19.1 g; Sugar: 3.4 g; Fiber: 5.5 g; Sod: 249 mg; Calcium: 159 mg; Iron: 4.3 mg; Vit C: 53.3 mg; Beta Carotene: 3038 mcg; Vitamin E: 1 mg
From Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

No comments:

Post a Comment