Indian-Style Tofu Sauté
Tofu and vegetables in a curry sauce.
An example of «China meets India» in a hurry... : a quick sautéing in a wok followed by Indian curry seasoning.
Ingredients
Before you start
Put the serving dish in the oven at the lowest setting to keep the tofu and vegetables warm while the sauce cooks.
Method
- Heat a small quantity of oil in a skillet or wok over medium heat. Coarsely dice the tofu and sauté 7-8 minutes, with gentle tossing, until the dices are golden-coloured. Remove the tofu from the skillet, place in a dish and keep warm in the oven.
- Add some additional oil to the skillet over medium heat and sauté the finely chopped onion. Coarsely slice the zucchini into rounds and the peppers into narrow strips, of about 7 mm. Add them to the skillet and sauté 7-8 min with occasional stirring. Add 1 teaspoon of curry powder and cook 1 min with constant stirring. Add the soybean sprouts and salt, then cook 2-3 min. Add the contents of the skillet to the tofu dices and keep warm in the oven.
- Add the remaining oil into the skillet over medium heat and sauté the crushed garlic 1 min with stirring. Add the remaining curry powder and cook 1 min with constant stirring. Pour in the coconut milk, stir and cook over very low heat 2-3 min. Put the tofu and vegetables back into the skillet, then mix well with the coconut-curry sauce. Heat a couple minutes then serve.
Recommended side dishes
Nutrition Facts Table
per 1 serving (330g)
|
Amount % Daily Value |
|
Calories 400 |
|
Fat 31 g 47 % |
|
Saturated
11.2 g 57 % |
|
Cholesterol 0 mg |
|
Sodium 40 mg 2 % |
|
Carbohydrate 18 g 6 % |
|
Fibre 3 g 13 % |
|
Sugars 6 g |
|
Protein 21 g |
|
Vitamin A 14 % |
|
Vitamin C 75 % |
|
Calcium 20 % |
|
Iron 30 % |
Servings of Canada's Food Guide
1 serving of this recipe is equivalent to :
|
Vegetables and Fruits : | 3 | servings |
|
Grain Products : | 0 | serving |
|
Milk and Alternatives : | 0 | serving |
|
Meat and Alternatives : | ¾ | serving |
Claims
This recipe is :- Low :
- Sodium
- Source of :
- Fibre, Omega-3, Omega-6, Pantothenic Acid, Vitamin A, Vitamin B2
- Good source of :
- Calcium, Phosphorus, Vitamin B1, Zinc
- Excellent source of :
- Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
- Free :
- Added Sugar
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 0 |
| Vegetables | 2 |
| Meat and Alternatives | 2 |
| Fats | 5 ½ |
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Members' Reviews
annickggauthier
2011-01-29T20:12:30+00:00 january 29, 2011Super bland. Even adding copious amounts of ginger didn't help.
SunshineRG
2011-01-25T22:31:23+00:00 january 25, 2011It is mild but then again it depends on the curry you use. Mine came out more like a sauce that can be gravy. I would add a rice dish to use up the sauce.
sarahstoops
2010-09-17T03:50:16+00:00 september 17, 2010Bland
CharlieTrotter
2010-05-16T18:25:45+00:00 may 16, 2010 | I would make this recipe againVery good, one of our favorites.
glalli13
2009-03-12T18:38:06+00:00 march 12, 2009This dish turned out to be quite bland. It was definitely missing something, and could have used some spice.
Top Reviews
View All Reviewsglalli13
march 12, 2009This dish turned out to be quite bland. It was definitely missing something, and could have used some spice.
annickggauthier
january 29, 2011Super bland. Even adding copious amounts of ginger didn't help.
SunshineRG
january 25, 2011It is mild but then again it depends on the curry you use. Mine came out more like a sauce that can be gravy. I would add a rice dish to use up the sauce.
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