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 110g 170%
  • Carbs 245g 82%
  • Saturated 14g 68%
  • Fiber 48g 194%
  • Trans 0g
  • Sugars 162g
  • Monounsaturated 36g
  • Polyunsaturated 53g
  • Protein 166g 332%
  • Sodium 409mg 17%
  • Calcium 7,102mg 710%
  • Magnesium 777mg 194%
  • Potassium 5,376mg 154%
  • Iron 36mg 202%
  • Zinc 17mg 110%
  • Phosphorus 2,194mg 313%
  • Vitamin A 1,199µg 133%
  • Vitamin C 605mg 1,009%
  • Thiamin (B1) 2mg 140%
  • Riboflavin (B2) 2mg 108%
  • Niacin (B3) 10mg 52%
  • Vitamin B6 2mg 125%
  • Folic Acid (B9) 431µg 108%
  • Vitamin E 21mg 103%
  • Vitamin K 1,785µg 2,231%
See detailed nutritional info Have a question about nutritional data? Let us know.
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