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Vegetable cooking spray
1 package firm tofu, cut into 1” chunks
2 medium onions, cut into wedges
2 medium zucchini, cubed
2 red bell peppers, sliced
1 cup shitake mushrooms, diced
2 cloves garlic
1 tbs. Flour
1 can (14.5 oz) reduced-sodium whole tomatoes, undrained, coarsely chopped
¾ cup low-sodium vegetable broth
1 strip orange rind (3” x 1”)
½ tsp. dried thyme leaves
½ tsp. dried oregano leaves
1 bay leaf
pepper, to taste
3 cups cooked whole wheat couscous or rice, warm
Parsley, finely chopped, as garnish
1. Spray large saucepan with cooking spray; heat over medium heat until hot. Add tofu and cook until brown on all sides, 8 to 10 minutes. Remove from skillet and reserve.
2. Add onions, zucchini, mushrooms, peppers, and garlic to saucepan; sauté 5 minutes.
3. Stir in flour and cook 1 to 2 minutes longer. Add tomatoes, broth, orange rind, herbs and reserved tofu; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Discard bay leaf.
4. Serve mixture over couscous, garnish with parsley.
Yield: 4 (1 ¼ cup) servings
Nutrients per serving:
total calories = 344, 6.1g fat, 1.2g sat fat, 61g carbohydrate, 15.7g protein, 10.8g fiber, 5mg iron, 114mg vitamin C, 70mg sodium