Tofu Marsala Recipe

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


Submitted by crazychic354

Makes 2 servings



Tofu in Marsala mushroom sauce with side of sauteed spinach with garlic and walnuts.

Recipe Ingredients for Tofu Marsala

2 tablespoons olive oil
1 teaspoon olive oil
12 1/2 oz firm tofu
2 tablespoons whole wheat flour
1 tablespoon cornstarch
1 small onion, thinly sliced
10 oz mushrooms
1 teaspoon Italian seasoning
1/2 cup marsala wine
1 tablespoon ketchup
1 cup organic vegetable broth
3 cups baby spinach
1 1/2 tsp garlic
2 tbsp walnuts
1/2 tbsp olive oil

Recipe Directions for Tofu Marsala

  1. Preheat oven to 300F.

  2. Drain the tofu and wrap in paper towels or a dishcloth. Place the wrapped tofu on a plate, and set another heavy plate on top of it. Weight it down with a heavy can or two. Press the tofu for at least 20 minutes, or up to a day in the refrigerator

  3. Slice the tofu crosswise into 6 even slices, and then cut each of those in half. Lay the 12 pieces out on a baking sheet or cutting board.

  4. Heat the 2 tablespoons of oil in a large skillet over medium-high heat.

  5. Combine the flour, cornstarch, salt and pepper and gently sift half of it over the tofu; turn the pieces and coat the other side. Add the tofu pieces to the skillet and cook for 3-5 minutes on each side, until golden. Transfer to a baking sheet and keep warm in the preheated oven.

  6. Add the remaining 1 teaspoon of olive oil to the skillet, reduce heat to medium-low;and cook the onions until slightly softened, about 5 minutes. Add the mushrooms and Italian seasoning and cook until tender and lightly browned, about 5 more minutes. Stir in the marsala, increase heat, and cook, stirring, until most of the liquid is evaporated, a few minutes.

  7. Whisk in the tomato paste and broth, and continue to cook on high, until sauce thickens. Divide the tofu cutlets among plates and top with the mushroom mixture.

  8. Sautee spinach in olive oil and garlic over medium heat. Add walnuts.

  9. For complete meal, serve with whole-grain rice or pasta, or quinoa.

Categories

Vegetables, Main Dish

Nutrition Facts
Serving Size 628.7g
Amount Per Serving
Calories
527
Calories from Fat
300
% Daily Value*
Total Fat
33.3g
51%
Saturated Fat
4.8g
24%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
535mg
22%
Potassium
1281mg
37%
Total Carbohydrates
27.8g
9%
Dietary Fiber
5.4g
22%
Sugars
7.8g
Protein
26.0g
Vitamin A 86% Vitamin C 34%
Calcium 43% Iron 34%
* 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
  • Very low in cholesterol
  • High in manganese
  • High in selenium
  • High in vitamin A
  •   Bad points
  • Contains alcohol
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