Broiled Tofu and Steamed Mustard Greens with Spicy Mango Sauce Recipe


Nutrition

Cal/Serving: 300
Daily Value: 15%
Servings: 8

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
Fat14g21%
Saturated2g9%
Trans0g0%
Carbs31g10%
Fiber6g25%
Sugars20g0%
Protein21g41%
Sodium55mg2%
Calcium878mg88%
Magnesium97mg24%
Potassium646mg18%
Iron4mg24%
Zinc2mg13%
Phosphorus262mg37%
Vitamin A9545IU191%
Vitamin C76mg126%
Thiamin (B1)0mg17%
Riboflavin (B2)0mg13%
Niacin (B3)1mg7%
Vitamin B60mg15%
Folic Acid (B9)203µg51%
Vitamin E3mg13%
Vitamin K427µg534%
Fatty acids, total monounsaturated4g0%
Fatty acids, total polyunsaturated7g0%
Have a question about the nutrition data? Let us know.

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Broiled Tofu
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. 

3.057145
Ratings70

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

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