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Broiled Tofu and Steamed Mustard Greens with Spicy Mango Sauce Recipe
Feb 18, 2011 @ 10:57 AM
Posted by
Daily Value: 15%
Servings: 8
High-Fiber, Low-Sodium
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 302Daily Value: 15%
Servings: 8
High-Fiber, Low-Sodium
Vegan, Vegetarian, Dairy-Free, Gluten-Free, Wheat-Free
| Fat | 14g | 21% |
| Saturated | 2g | 9% |
| Trans | 0g | 0% |
| Carbs | 31g | 10% |
| Fiber | 6g | 25% |
| Sugars | 21g | 0% |
| Protein | 21g | 41% |
| Sodium | 56mg | 2% |
| Calcium | 878mg | 88% |
| Magnesium | 98mg | 24% |
| Potassium | 662mg | 19% |
| Iron | 4mg | 25% |
| Zinc | 2mg | 14% |
| Vitamin A | 9731IU | 195% |
| Vitamin C | 83mg | 138% |
| Thiamin (B1) | 0mg | 17% |
| Riboflavin (B2) | 0mg | 13% |
| Niacin (B3) | 1mg | 7% |
| Vitamin B6 | 0mg | 16% |
| Folic Acid (B9) | 205µg | 51% |
| Vitamin E | 3mg | 13% |
| Vitamin K | 427µg | 534% |
| Fatty acids, total monounsaturated | 4g | 0% |
| Fatty acids, total polyunsaturated | 7g | 0% |
Have a question about the nutrition data? Let us know.
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Vegetarian Times
Mustard greens have a peppery flavor that complements the sweet and spicy sauce here, but you could use any steamed greens as the base for this tofu entrée that can be made in 30 minutes or less.
INGREDIENTS
- 2 tablespoons canola oil
- 1 small onion, quartered and thinly sliced (½ cup)
- 1 small red bell pepper, coarsely chopped (½ cup)
- ¾ cup hot mango chutney
- 1 medium tomato, coarsely chopped (¾ cup)
- Two 16-ounce packages extra-firm tofu, drained and patted dry
- Two 12-ounce bunches mustard greens, thick stems removed
DIRECTIONS
Heat oil in saucepan over medium heat. Add onion and bell pepper, cover, and cook 10-15 minutes, stirring occasionally. Stir in mango chutney and tomato. Cover, and simmer 5 minutes more.
Preheat oven to broil. Coat baking sheet with cooking spray. Halve each tofu block horizontally to make pieces the size of sandwich bread. Cut each tofu piece into 4 triangles. Brush each triangle on both sides with mango mixture and place on prepared baking sheet. Broil 4-5 minutes. Flip and brush with more mango mixture. Broil 4-5 minutes more, or until browned.
Bring 1 cup water to a boil in large pot. Add mustard greens, cover, and steam 5-7 minutes, turning occasionally with tongs.
Divide mustard greens among plates. Top each serving with 2 tofu triangles, and drizzle with 1/4 cup mango sauce.
Recipe Details
Cooking tip: Tofu is very fragile before it’s been cooked, so use a wide spatula to transfer it from work surface to baking pan or skillet.
Adapted from "Vegetarian Times Everything Vegan" by Vegetarian Times Magazine (Wiley, 2011).
Servings: 8
