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Polenta and Tofu Skillet Recipe

Looking for an easy Polenta and Tofu Skillet recipe? Learn how to make Polenta and Tofu Skillet using healthy ingredients.


Submitted by vanbrandwijk

Makes 2 servings



http://blog.fatfreevegan.com/2008/07/polenta-and-tofu-skillet.html

Recipe Ingredients for Polenta and Tofu Skillet

1/2 cup (1 ounce) sun dried tomatoes
12 ounces extra firm or firm tofu
2 tablespoons soy sauce, low sodium
1 tablespoon water
2 teaspoons minced garlic
1/2 tablespoon balsamic vinegar
1 pound bok choy
3 ounces cornmeal
1/2 teaspoon oregano
1/2 teaspoon basil
1/4 cup vegetable broth
1 freshly ground black pepper, to taste

Recipe Directions for Polenta and Tofu Skillet

  1. Put the sundried tomatoes in a bowl and pour boiling water over them to cover. Set aside until soft. When they're soft, drain the water and cut each tomato into 1/4-inch slices.

  2. Mix the soy sauce, water, garlic, and balsamic vinegar together. Cut the tofu in half lengthwise, and slice each half into 1/2-inch rectangles. Put the tofu into a ziplock bag, pour the marinade over it, and turn gently to coat. Let it marinate while you prepare the bok choy and polenta.

  3. Cut off the end of each head of bok choy so that the stalks are separated and wash them well to remove all dirt and grit. Slice the stalks and leaves into 1/4 to 1/2-inch thick slices. Set aside until needed.

  4. Cut the polenta into 1/2-inch slices and cut each slice into 4 wedges. Heat a non-stick skillet (lightly sprayed with olive oil, if you're worried about sticking); once it is hot, add the polenta in a single layer. Cook until lightly browned on one side, and then turn over and brown the other side. Remove from the pan and set aside. Keep the skillet hot.

  5. Lift the tofu out of the marinade and place it in the hot skillet. Cook until just beginning to brown and then turn it over. Put the bok choy on top of the tofu and pour the vegetable broth, oregano, basil, and reserved marinade over the greens. Cover tightly and steam until the greens begin to wilt. Stir in the sundried tomatoes and polenta and cook, covered, just long enough for the stalks to get tender-crisp, about 1-2 minutes. Add freshly ground black pepper to taste, and serve with additional balsamic vinegar at the table.

Categories

Main Dish

Nutrition Facts
Serving Size 513.5g
Amount Per Serving
Calories
334
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1539mg
64%
Potassium
1443mg
41%
Total Carbohydrates
52.1g
17%
Dietary Fiber
6.1g
24%
Sugars
10.5g
Protein
22.8g
Vitamin A 208% Vitamin C 181%
Calcium 32% Iron 42%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in iron
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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