Tofu Cacciatore

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

Serve over rice or pasta with garlic bread and a crisp green salad.

Diet Types: Vegan, Vegetarian

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)

Serves: 4

Cooking Time: 30 minutes - one hour

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

Calories 210 Calories from Fat 111

% Daily Value*

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%

* 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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