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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Tofu-Steaks with Tomato/Olive Sauce

Source: dLife

Pan-roasted tofu with a delicious tomato, olive, parsley dressing.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	185.2

Total Carbs	12.1 g

Dietary Fiber	3.6 g

Sugars	4.5 g

Total Fat	8.9 g

Saturated Fat	1.2 g

Unsaturated Fat	3.8 g

Potassium	268.1 mg

Protein	13.6 g

Sodium	222.2 mg

Dietary Exchanges 8.9 Fat, 1.7 Vegetables, 1.6 Meat,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

2.0
2 tsp olive oil 0.25
0 1/4 tsp hot red pepper flakes 2.0
2 each medium garlic cloves 2.0
2 cup canned crushed tomatoes 1.5
1 1/2 oz pitted calamata olives 3.0
3 tbsp chopped parsley 0.125
0.125 tsp black pepper 1.0
1 each cooking spray 1.0
1 lb extra firm tofu

Directions

Pour oil in a frying pan and heat over medium heat. Saute red pepper and garlic 1 minute. Mix in tomatoes and let boil. Lower heat and simmer 10 minutes. Mix in olives and cook 1 minute. Take pan off of heat and mix in parsley and pepper. Set aside in a warm place.
Heat a cooking spray coated frying pan over medium-high heat. Cook tofu 3 minutes per side or until golden. Serve sauce over tofu.