Courtesy of Natural Foods Market
http://www.naturalfoodsmkt.com

Tofu Cacciatore

Diet Type: Vegan

Cooking Time: 30 minutes - one hour

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
  ˝ tablespoon dried basil
  2 cups tomato sauce
  pinch of salt
  1 tablespoon Capers (optional)
 
Directions:

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.

Servings: 4

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 210
Calories from Fat 111
 % Daily Value*
Total Fat 12g19%
  Saturated Fat 1g6%
  Mono Fat 6g 
  Poly Fat 4g 
Sodium 790mg33%
Total Carbs 20g7%
  Dietary Fiber 4g18%
  Sugars 0g 
Protein 10g 
Iron19%
Calcium19%
Vitamin B-620%
Vitamin C57%
Vitamin E18%
Vitamin A17%
Selenium16%
Manganese55%
Copper30%
Zinc10%
Potassium26%
Phosphorus21%
Magnesium22%
Pantothenic acid6%
Niacin10%
Riboflavin12%
Thiamin13%
Folate17%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.