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Tofu Stroganoff on Wild Rice

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Tofu Stroganoff on Wild Rice
  • Prep Time 35 min
  • Total Time 1 hr 25 min
  • Servings 6
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Tofu stroganoff served over wild rice – a flavorful family dinner! Perfect if you love Asian-inspired cuisine.

Ingredients

2
cups uncooked wild rice
5
cups water
2
packages (1 lb each) firm reduced-fat tofu, drained
1/4
cup reduced-fat sour cream
1
tablespoon tomato paste or ketchup
2
cloves garlic, chopped
1
teaspoon reduced-sodium soy sauce
1/2
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)
1
tablespoon olive oil
1
tablespoon butter or margarine
3
small onions, finely chopped (1 1/2 cups)
2
tablespoons reduced-sodium soy sauce
4
cups sliced baby portabella mushrooms (8 oz)
1/4
cup finely chopped fresh parsley
Freshly ground pepper to taste

Directions

  • 1 In 3-quart saucepan, heat wild rice and water to boiling; reduce heat to low. Cover; simmer 40 to 50 minutes.
  • 2 Meanwhile, in blender or food processor, place 1 package of tofu, the sour cream, tomato paste, garlic, 1 teaspoon soy sauce, the salt and red pepper. Cover; blend on high 1 to 2 minutes, stopping blender frequently to scrape sides, until smooth; set aside.
  • 3 Cut remaining package of tofu into 1-inch cubes. In 12-inch skillet, heat oil over medium heat. Cook cubed tofu in oil about 10 minutes, stirring occasionally, until tofu starts to turn light golden brown; remove from skillet and set aside.
  • 4 Add butter to skillet. Cook onions in butter 4 to 5 minutes, stirring occasionally, until softened. Stir in 2 tablespoons soy sauce and the mushrooms. Cook 3 to 4 minutes, stirring occasionally, until mushrooms are tender.
  • 5 Stir tofu cubes and sauce into mushroom mixture. Cook 5 to 8 minutes, stirring occasionally, until thoroughly heated. Serve over wild rice. Sprinkle with parsley and pepper.
Tips  

This stroganoff is a nice alternative to the typical meat and pasta one. Tofu is an excellent sources of cholesterol-free, high-quality protein. Soy contains polyunsaturated fats, fiber and calcium--a super food!

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
2 1/2g
11%
,
Trans Fat
0g
)
Cholesterol
10mg
3%
Sodium
590mg
24%
Potassium
600mg
17%
Total Carbohydrate
55g
18%
(
Dietary Fiber
5g
22%
,
Sugars
7g
)
Protein
21g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
6%
6%
Calcium
10%
10%
Iron
20%
20%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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