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Tofu Cutlets with Green Olives & Prunes

Tofu Cutlets with Green Olives & Prunes

In this dish, tofu slices are dredged and sauteed as you would with a chicken breast or a fish fillet to make them crisp on the outside and soft and moist inside. The green olive and prune combination may sound unusual, but when we were developing the recipe we had to double the amount of sauce because our tasters loved it so much.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium Low Calorie Low Carb Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 25 min 25 min

Directions

Ingredients

  • 7 ounces extra-firm, water-packed tofu, (see Tips for Two), drained
  • 1 tablespoon cornstarch
  • 1 tablespoon all-purpose flour
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper, plus more to taste
  • 1 tablespoon extra-virgin olive oil
  • 3/4 cup vegetable broth, or reduced-sodium chicken broth (see Tips for Two)
  • 2-3 tablespoon red-wine vinegar, to taste
  • 2 tablespoon chopped pitted green olives, such as Spanish, Cerignola or cracked green
  • 2 tablespoon chopped pitted prunes

Cooking Instruction

Step 1

Cut tofu crosswise into four 1/2-inch-thick slices. Pat with paper towels to remove excess moisture. Whisk cornstarch, flour, salt and 1/8 teaspoon pepper in a shallow dish.

Step 2

Heat oil in a medium nonstick skillet over medium-high heat. Dredge the tofu in the cornstarch mixture. Add the tofu to the pan and cook, turning once, until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.

Step 3

Add broth and vinegar to the pan; bring to a simmer, stirring often. Add olives, prunes and pepper and simmer until heated through, 1 to 2 minutes. To serve, spoon the sauce over the tofu.

Nutrition

  • Serving: Per serving
  • Calories: 218
  • Carbohydrates: 16g
  • Fat: 14g
  • Protein: 9g
  • Dietary Fiber: 2g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 9g
  • Cholesterol: 0mg
  • Potassium: 205mg
  • Sodium: 663mg
  • Exchanges: 1/2 starch, 1/2 fruit, 1 medium-fat meat, 2 fat
  • Carbohydrate Servings: 1