Harvest Health Foods
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Tofu A La King
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Authored By: Polly Pitchford, Full Spectrum Health™
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Frozen tofu gives a good texture for this dish.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1 pound frozen firm tofu, thawed1 cup water2 tablespoons Tamari2 tablespoons olive oil1 large onion, chopped2 cups chopped mushrooms1/2 cup frozen peas1/2 cup lightly steamed carrots1/4 cup whole wheat flour1 1/2 - 2 cups plain soy milk1/2 cup chopped pimiento1/2 teaspoon saltdash of hot pepper sauce
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Serves: 4
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Cut thawed tofu into 1/2" thick slices and gently squeeze out excess moisture between palms of your hands.
Combine water and soy sauce and marinate tofu while cooking sauce.
Heat oil in a large skillet and sauté onion until soft, about 4 minutes. Add mushrooms, frozen peas and carrots and continue sautéing another 5 minutes. Stir in flour to coat all vegetables then gradually add milk. Cook over medium heat, stirring frequently, until thick and bubbling, about 3 minutes.
Drain tofu and press once again. Tear into bite-size pieces and add to sauce along with pimiento and seasonings and cook to heat through. Spoon over toast, biscuits or muffins.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 237
Calories from Fat 116
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% Daily Value*
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| | Total Fat 13g | 20% | | | Saturated Fat 2g | 8% | | | Mono Fat 6g | | | | Sodium 852mg | 35% | | | Total Carbs 20g | 7% | | | Dietary Fiber 6g | 22% | | | Sugars 0g | | | | Protein 14g | | | | Iron | 23% | | | Calcium | 16% | | | Vitamin B-6 | 15% | | | Vitamin C | 32% | | | Vitamin E | 6% | | | Vitamin D | 7% | | | Vitamin A | 51% | | | Selenium | 33% | | | Manganese | 65% | | | Copper | 30% | | | Zinc | 13% | | | Pantothenic acid | 8% | | | Niacin | 16% | | | Riboflavin | 24% | | | Thiamin | 27% | | | Folate | 14% | | | Potassium | 18% | | | Phosphorus | 28% | | | Magnesium | 22% |
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* 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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