Tofu Cacciatore

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Tofu Cacciatore 01-FEB-00 p. 45

8 servings—Dairy-free

 

This cacciatore has all the savory flavor of the

original but not the fat. Lightly sauteed tofu makes a

nutritious base, while peppers, tomatoes and garlic

provide a rich mix of cancer-fighting antioxidants.

 

1 medium onion, thinly sliced

1 medium red bell pepper, thinly sliced

1 medium green bell pepper, thinly sliced

3 large cloves garlic, minced

2 tsp. dried basil

2 tsp. dried oregano

3 (14.5-oz.) cans low-sodium diced tomatoes, drained

2 Tbs. tomato paste

1/4 cup all-purpose flour

2 lbs. firm low-fat tofu, cut into 1/2-inch-thick

slices

 

 

 

 

On baking sheet, arrange tofu slices in single layer.

Cover with parchment paper or plastic wrap and set a

second baking sheet on top. Place weights (heavy cans

or pans work well) on top of baking sheet. Let stand

15 minutes to drain. (For a meatier texture, cover

tofu slices with plastic wrap and freeze on baking

sheet until ready to use.)

 

Preheat oven to 350F. Coat large skillet with cooking

spray and place over medium-low heat. Add onion and

bell peppers and cook, stirring often, until softened,

5 to 8 minutes. Add garlic, basil and oregano and stir

15 seconds. Add tomatoes and tomato paste. Mix well,

increase heat to high and bring to a boil. Reduce heat

to low, cover and simmer, stirring occasionally, 15

minutes.

 

Meanwhile, in shallow dish, mix flour with pinch each

of salt and freshly ground pepper. Coat large nonstick

skillet or griddle with cooking spray and place over

medium-low heat.

 

Dredge tofu slices in seasoned flour, turning to coat

both sides. Add slices to skillet in batches and cook

until lightly browned, about 3 minutes per side,

lowering heat if necessary. As tofu slices are

browned, transfer to 3-quart baking dish in single

layer. Recoat pan between batches. Pour tomato-pepper

sauce over tofu and cover dish with parchment paper or

foil.

 

Bake until cacciatore is heated through, 45 minutes to

1 1/2 hours. (The longer it bakes, the more flavor the

tofu will absorb.) Serve hot.

 

PER serving: 129 CAL; 8 G PROT; 4 TOTAL FAT (0 SAT.

FAT); 16 G CARB.; CHOL; 180 MG SOD.; 3 FIBER

 

 

 

2000-2002 Vegetarian Times, Inc. and RCL,

Inc. All rights reserved

 

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