Tofu and Mushroom Stroganoff

Baked Tofu Experiment

Tofu is a really versatile food.  It takes on the flavor of whatever it is cooked with.  It also takes on different textures, depending on how you prepare it.  If you bake it, it gets crispy on the outside and chewy on the inside.  It makes a delicious protein addition to salads, or works well as a meat substitute.  When I baked the tofu for this recipe, I had to stop myself from eating it all so I would have something to add to the recipe.  You can read more about baked tofu here. 

It is important to press the tofu well before baking it.  The Mori Nu brand tofu that is allowed on the Medifast meatless options guide doesn't seem to be very wet when you take it out of the package.  However, you will be surprised how much water you will press out of it.  To press tofu, place several thicknesses of paper towels on a dinner plate or cutting board.  Place the tofu on the paper towels.  Place more paper towels over the tofu.  Place an inverted dinner plate on top of the pile, and weight it with something heavy, like a large can of food.  Let it sit at least 30 minutes, up to overnight. 

Ingredients

12 oz package of Mori Nu extra-firm silken tofu, pressed
1/2 tsp cooking oil
1 1/2 cups mushrooms, sliced
1 tsp minced garlic
1/4 cup reduced-sodium beef broth or vegetable broth
1/2 tsp onion powder
1/2 tsp paprika
1/4 cup Fage Total 0% Greek yogurt, plain
1 tbsp. fresh parsley, or 1 tsp dried parsley

Instructions

After pressing tofu, slice into cubes.  Bake at 400 degrees on parchment-covered baking sheet for 30 minutes, turning every 10 minutes.  This step can be completed ahead of time.  Set tofu aside while mushrooms are cooking.

Saute the mushrooms and garlic in the oil, until the mushrooms have released their liquid, about 5-10 minutes.  Add beef broth, onion powder, and paprika.  If using dried parsley, add that as well.  Cook 2-3 minutes more.  Add baked tofu and stir in Greek yogurt.  Also add fresh parsley, if using.  Cook until tofu is heated through.  Season with salt and pepper, to taste.

Makes 1 serving
Per serving, 1 lean and 3 greens
285 calories, 9.6 grams fat, 435 mg sodium, 15.5 grams carbohydrates, 36.2 grams protein