LF - seared tofu, garlic, chard, pinenuts

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* Exported from MasterCook *

 

Seared Tofu with Garlic, Swiss Chard and Pine Nuts

 

Recipe By :Weight Watchers

Serving Size : 4 Preparation Time :0:15

Categories : New Import

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 teaspoons pine nuts

1 tablespoon low-sodium soy sauce

1/2 teaspoon black pepper

8 ounces lite firm tofu -- drained

2 teaspoons olive oil

2 medium garlic clove -- minced

6 cup chopped fresh swiss chard -- (rinsed well)

 

Slice tofu crosswise into 1/2-inch-thick slices.

 

Set a large nonstick skillet over medium-high heat. When pan is hot, add pine

nuts and saute until golden brown, shaking the pan often to prevent burning,

about 3 minutes; remove pine nuts from pan and set aside.

 

Combine soy sauce and pepper in a shallow dish. Add tofu; turn to coat.

 

Heat oil in the same pan over medium-high heat. Add tofu and sear until golden

brown, about 2 minutes per side. Remove tofu from pan using a spatula and cover

with foil to keep warm; set aside.

 

Add garlic to the same pan and saute until just golden, about 2 minutes; add

Swiss chard and cook until wilted, about 30 seconds. Transfer Swiss chard to

individual plates and top with seared tofu and pine nuts. Yield: about 2 slices

of tofu, 3/4 cup of Swiss chard and 1 teaspoon of pine nuts per serving.

 

Mastercook by Kitpath on 2002-12-09

 

Description:

" main meals | Moderately Difficult | POINTS 2 "

Source:

" WeightWatchers.com 9-Dec-2002 "

S(Archive):

" photo RecipeID=68081 "

T(Cook):

" 0:11 "

 

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Per Serving (excluding unknown items): 73 Calories; 4g Fat (49.8% calories from

fat); 6g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 314mg

Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

NOTES : main meals | Vegetarian cuisine never tasted so good! Toasted pine nuts

and seared tofu combined with the rich flavor of Swiss chard will excite your

taste buds.

 

Nutr. Assoc. : 0 0 0 5680 0 0 5228