Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- vegetable cooking spray
- or up to 2 tsp vegetable oil
- 1 cup chopped onions
- 1 cup chopped green bell pepper
- 1 lb medium or firm lowfat tofu sliced
- and drained between towels
- 1/4 tsp garlic powder
- 1/4 tsp turmeric
- 1/8 tsp pepper
- salt to taste
- SAUCE
- 8 oz salt-free tomato sauce
- 1/4 tsp dried basil
- 1/4 tsp dried oregano
- 1/8 tsp garlic powder
- =
Directions
Heat oil in a large nonstick skillet over medium heat. Add onions and green peppers. Cook, stirring frequently, until onions are lightly browned, about 15 minutes. While onions are browning, place tofu in a large bowl and mash with a fork. Add spices and mix well. Combine all sauce ingredients in a small saucepan and heat until hot and bubbly. Add tofu mixture to vegetables in skillet. Cook, stirring frequently, until heated through. To serve, divide tofu mixture onto 4 serving plates. Top with sauce.