Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
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
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- 1 medium onion, thinly sliced
- 1 medium red bell pepper, thinly sliced
- 1 medium green bell pepper, thinly sliced
- 3 large cloves garlic, minced
- 2 tsp. dried basil
- 2 tsp. dried oregano
- 3 (14.5-oz.) cans low-sodium diced tomatoes, drained
- 2 Tbs. tomato paste
- 1/4 cup all-purpose flour
- 2 lbs. firm low-fat tofu, cut into 1/2-inch-thick slices
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Directions
On baking sheet, arrange tofu slices in single layer. Cover with parchment paper or plastic wrap and set a second baking sheet on top. Place weights (heavy cans or pans work well) on top of baking sheet. Let stand 15 minutes to drain. (For a meatier texture, cover tofu slices with plastic wrap and freeze on baking sheet until ready to use.)
Preheat oven to 350F. Coat large skillet with cooking spray and place over medium-low heat. Add onion and bell peppers and cook, stirring often, until softened, 5 to 8 minutes. Add garlic, basil and oregano and stir 15 seconds. Add tomatoes and tomato paste. Mix well, increase heat to high and bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, 15 minutes.
Meanwhile, in shallow dish, mix flour with pinch each of salt and freshly ground pepper. Coat large nonstick skillet or griddle with cooking spray and place over medium-low heat.
Dredge tofu slices in seasoned flour, turning to coat both sides. Add slices to skillet in batches and cook until lightly browned, about 3 minutes per side, lowering heat if necessary. As tofu slices are browned, transfer to 3-quart baking dish in single layer. Recoat pan between batches. Pour tomato-pepper sauce over tofu and cover dish with parchment paper or foil.
Bake until cacciatore is heated through, 45 minutes to 1 1/2 hours. (The longer it bakes, the more flavor the tofu will absorb.) Serve hot.