Tofu with Tomato-Mushroom Sauce

Tofu with Tomato-Mushroom Sauce

Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Serve over polenta or toss with pasta.

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

Serves Prep Time Total Time
4 5 min 20 min



  • 14 ounces extra-firm tofu, preferably water-packed
  • 2 teaspoons extra-virgin olive oil
  • 2 medium tomatoes, coarsely chopped (about 1 1/2 cups)
  • 1 1/2 cups sliced mushrooms, (4 ounces)
  • 2 tablespoon prepared pesto
  • 2 tablespoon crumbled feta cheese

Cooking Instruction

Step 1

Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.

Step 2

Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.

Step 3

Add tomatoes and mushrooms and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Remove from the heat and stir in pesto and feta.


  • Serving: Per serving
  • Calories: 136
  • Carbohydrates: 6g
  • Fat: 11g
  • Protein: 12g
  • Dietary Fiber: 2g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 5g
  • Cholesterol: 7mg
  • Potassium: 415mg
  • Sodium: 128mg
  • Exchanges: 1 vegetable, 1 medium-fat meat, 1 fat (mono)
  • Carbohydrate Servings: 1/2