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Posted By archives On February 10, 2012 @ 10:53 am In Soy | No Comments
Recipe By: adapted from Weight Watchers Great Cooking Every Day
Serving Size: 4
1 tablespoon water
2 medium onions — thinly sliced
1 red bell pepper — thinly sliced
2 garlic cloves — minced
1 medium zucchini — thinly sliced
2 teaspoons finely chopped fresh thyme or 1 teaspoon dried
1 (14 1/2-ounce) can diced tomatoes
1 1/2 pounds firm tofu — cut into 1″ cubes
Freshly ground pepper
1/4 cup chopped fresh basil
Heat the water in a nonstick skillet, then add the onions. Sauté until lightly browned, about 5 minutes. Add the bell pepper and sauté until it begins to soften, 2-3 minutes. Add the garlic and sauté until fragrant, about 30 seconds. Stir in the zucchini and thyme and sauté until lightly browned, 4-5 minutes.
Stir in the tomatoes; reduce the heat and simmer, partially covered, stirring occasionally, for 10 minutes. Stir in the tofu, salt, and pepper; simmer, uncovered, until heated through, about 5 minutes longer. Stir in the basil just before serving.
Per serving: 192 cal; 7.5 g fat; 2 g sat fat; 0 mg chol; 458 mg sod; 18 g carb; 4 g fib; 16 g prot; 308 mg calc
3.5 POINTS per serving
NOTES: Tofu, high in protein, low in calories, is made from curdled soy milk, and is available in several textures. Tofu can be refrigerated for up to a week. Store tofu in water and change the water daily. This flavorful stew is delicious with pasta, rice, or steamed new potatoes.
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