Broiled Tofu and Steamed Mustard Greens with Spicy Mango Sauce

Broiled Tofu
Vegetarian Times

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

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. 

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. 

Nutrition

Calories per serving:

301 calories

Dietary restrictions:

High Fiber, Low Sodium Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

15%

Servings:

8
  • Fat 14g 21%
  • Carbs 31g 10%
  • Saturated 2g 9%
  • Fiber 6g 24%
  • Trans 0g
  • Sugars 20g
  • Monounsaturated 4g
  • Polyunsaturated 7g
  • Protein 21g 41%
  • Sodium 51mg 2%
  • Calcium 888mg 89%
  • Magnesium 97mg 24%
  • Potassium 672mg 19%
  • Iron 5mg 25%
  • Zinc 2mg 14%
  • Phosphorus 274mg 39%
  • Vitamin A 150µg 17%
  • Vitamin C 76mg 126%
  • Thiamin (B1) 0mg 18%
  • Riboflavin (B2) 0mg 14%
  • Niacin (B3) 1mg 7%
  • Vitamin B6 0mg 16%
  • Folic Acid (B9) 54µg 13%
  • Vitamin E 3mg 13%
  • Vitamin K 223µg 279%
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