You don’t have to be a vegetarian to love this meat-free twist on the classic French dish coq au vin (chicken and mushrooms simmered in a red-wine sauce). Serve with: Whole-wheat egg noodles and sautéed spinach.

Servings: 4 servings, about 1 cup each
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, High Potassium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie, Heart Healthy, Diabetes Appropriate


Ingredients:

Tofu au Vin
1 14-ounce package package extra-firm tofu
2 tablespoons extra-virgin olive oil , divided
1 tablespoon balsamic vinegar
3/4 teaspoon salt , divided
1/2 teaspoon freshly ground pepper , divided
1 cup frozen pearl onions , thawed
2 medium carrots , halved lengthwise and sliced
2 cloves garlic , minced
1 bay leaf
8 ounces mushrooms, sliced
2 2 tablespoons plus 1 teaspoon all-purpose flour
2 cups light- to medium-bodied red wine , such as Beaujolais Nouveau, Merlot or Pinot Noir
2 teaspoons butter


Steps:

1: Drain, rinse and pat tofu dry; cut into 1/2- to 3/4-inch cubes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a shallow dish big enough to fit it in one layer. Sprinkle with vinegar, 1/4 teaspoon salt and 1/4 teaspoon pepper; gently toss to combine.

2: Heat the remaining 1 tablespoon oil in the pan over medium heat. Add onions, carrots, garlic and bay leaf; cook, stirring often, until beginning to soften, about 3 minutes. Add mushrooms; cook, stirring, until they release their liquid, 3 to 5 minutes more. Sprinkle the vegetables with flour; stir to coat.

3: Add wine, the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper to the pan and cook, stirring, until the wine has reduced slightly and the sauce has thickened, 4 to 6 minutes more. Return the tofu to the pan, add butter and stir until heated through, 1 to 2 minutes. Remove the bay leaf before serving.

Nutrition: (Per serving)

Calories - 307
Carbohydrates - 0
Fat - 13
Saturated Fat - 3
Monounsaturated Fat - 7
Protein - 11
Cholesterol - 5
Dietary Fiber - 2
Potassium - 641
Sodium - 492
Nutrition Bonus - Vitamin A (103% daily value), Calcium (23% dv), Potassium (18% dv), Iron (15% dv).

Related Links:

  • Savory Orange-Roasted Tofu & Asparagus
  • Healthy Tofu Recipes