Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve over rice or pasta with garlic bread and a crisp green salad.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 pound firm tofu
  • 2 tablespoons canola oil for pan-frying
  • 1 teaspoon olive oil
  • 1 large onion, sliced thin
  • 1 green pepper, sliced
  • 1 small zucchini, sliced
  • 1 small yellow squash, sliced
  • 2 cloves garlic, minced
  • ½ tablespoon dried basil
  • 2 cups tomato sauce
  • pinch of salt
  • 1 tablespoon Capers (optional)
    •
    Serves: 4
    Cooking Time: 30 minutes - one hour
    Instructions:
    Sauté vegetables and garlic in olive oil for 5-10 minutes. Add tomato sauce, herbs and Capers; simmer for 5 minutes. Cut tofu into bite-sized pieces and pan-fry until golden. Place in baking dish. Cover with sauce. Bake covered at 350° for 15-20 minutes. Garnish with parsley.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 210
    Calories from Fat 111
     % Daily Value*
    Total Fat 12g19%
      Saturated Fat 1g6%
      Mono Fat 6g 
      Poly Fat 4g 
    Sodium 790mg33%
    Total Carbs 20g7%
      Dietary Fiber 4g18%
      Sugars 0g 
    Protein 10g 
    Iron19%
    Calcium19%
    Vitamin B-620%
    Vitamin C57%
    Vitamin E18%
    Vitamin A17%
    Selenium16%
    Manganese55%
    Copper30%
    Zinc10%
    Potassium26%
    Phosphorus21%
    Magnesium22%
    Pantothenic acid6%
    Niacin10%
    Riboflavin12%
    Thiamin13%
    Folate17%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.