Tofu Marsala Recipe

Looking for an easy Tofu Marsala recipe? Learn how to make Tofu Marsala using healthy ingredients.


Submitted by alixe

Makes 4 servings



Variation of mushroom recipe. Italian higher cal dish.

Recipe Ingredients for Tofu Marsala

300 g tofu, portioned into eight cutlets
1 tbs. of tamari
1/2 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. pepper
1 cup of cremini mushrooms, sliced
1/2 green pepper
1 tbs. tomato paste
2 cloves of garlic, minced
1 1/2 cups of marsala
1 tbs. lemon juice
1 salt and pepper to taste

Recipe Directions for Tofu Marsala

  1. On a pie plate (or shallow dish), add 1/2 tsp. salt and 1/2 tsp. pepper to the all-purpose flour and stir to combine.

  2. In a shallow bowl add 1 tbs. of tamari, and dip each piece of tofu, coating both sides. Then dip each piece of tofu in the flour, and turn to coat completely, shaking off any excess.

  3. In a large pan (big enough to fit all eight cutlets) over med-high heat, add 1 tbs. of the canola oil, and swirl to coat the pan. Gently add the flour-coated tofu pieces. Cook until the tofu just starts to brown in spots, about 4-5 minutes per side. Remove the tofu from the pan, and put into a very low oven to keep warm.

  4. Add the remaining 1 tbs. of canola oil to the pan and add the sliced mushrooms. Add a pinch of salt to release the liquid in the mushrooms, and stir until they brown, about 8 minutes. Reduce the heat to medium, add the garlic and tomato paste, stir for 1 minute.

  5. Off heat, add the marsala. Return the pan to the stove, and scrape up any browned bits sticking to the bottom of the pan. Bring the marsala up to a simmer, and reduce by half, about 5-7 minutes.

  6. Off heat, add the lemon juice and stir to combine.

  7. Return the pan to the stove and whisk in 1 tbs. of soy margarine.

  8. Check for salt and pepper. Pour the sauce over the tofu and serve with braised veg.

Categories

Main Dish, Italian

Nutrition Facts
Serving Size 226.8g
Amount Per Serving
Calories
202
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
561mg
23%
Potassium
411mg
12%
Total Carbohydrates
18.9g
6%
Dietary Fiber
1.7g
7%
Sugars
2.3g
Protein
9.1g
Vitamin A 2% Vitamin C 25%
Calcium 17% Iron 16%
* 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
B
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in manganese
  • High in selenium
  • High in vitamin C
  •   Bad points
  • High in sodium
  • Contains alcohol
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