Vegetable Marengo

1 package firm tofu, cut into 1” chunks

2 medium onions, cut into wedges

2 medium zucchini, cubed

2 red bell peppers, sliced

1 cup shitake mushrooms, diced

2 cloves garlic

1 tbs. Flour

1 can (14.5 oz) reduced-sodium whole tomatoes, undrained, coarsely chopped

¾ cup low-sodium vegetable broth

1 strip orange rind (3” x 1”)

½ tsp. dried thyme leaves

½ tsp. dried oregano leaves

1 bay leaf

pepper, to taste

3 cups cooked whole wheat couscous or rice, warm

Parsley, finely chopped, as garnish

1. 
   Spray large saucepan with cooking spray; heat over medium heat until hot. Add tofu and cook until brown on all sides, 8 to 10 minutes. Remove from skillet and reserve.
   
2. 
   Add onions, zucchini, mushrooms, peppers, and garlic to saucepan; sauté 5 minutes.
   
3. 
   Stir in flour and cook 1 to 2 minutes longer. Add tomatoes, broth, orange rind, herbs and reserved tofu; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Discard bay leaf.
   
4. 
   Serve mixture over couscous, garnish with parsley.
   

Yield: 4 (1 ¼ cup) servings

total calories = 329; % calories from fat = 23%; total fat = 9 g; total cholesterol = 0 mg; sodium = 80 mg; total carbohydrate = 46 g; total dietary fiber = 10 g

Vegetable Marengo

Vegetable cooking spray

4 packages firm tofu, cut into 1” chunks

4 medium onions, cut into wedges

4 medium zucchini, cubed

4 red bell peppers, sliced

2 cup shitake mushrooms, diced

5 cloves garlic

4 tbs. Flour

4 can (14.5 oz) reduced-sodium whole tomatoes, undrained, coarsely chopped

3 cups low-sodium vegetable broth

4 strips orange rind (3” x 1”)

2 tsp. dried thyme leaves

2 tsp. dried oregano leaves

4 bay leaves

pepper, to taste

12 cups cooked whole wheat couscous or rice, warm

Parsley, finely chopped, as garnish

1. 
   Spray large saucepan with cooking spray; heat over medium heat until hot. Add tofu and cook until brown on all sides, 8 to 10 minutes. Remove from skillet and reserve.
   
2. 
   Add onions, zucchini, mushrooms, peppers, and garlic to saucepan; sauté 5 minutes.
   
3. 
   Stir in flour and cook 1 to 2 minutes longer. Add tomatoes, broth, orange rind, herbs and reserved tofu; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, 10 to 15 minutes. Discard bay leaf.
   
4. 
   Serve mixture over couscous, garnish with parsley.
   

Yield: 16 (1 ¼ cup) servings

total calories = 329; % calories from fat = 23%; total fat = 9 g; total cholesterol = 0 mg; sodium = 80 mg; total carbohydrate = 46 g; total dietary fiber = 10 g

2. 
   Drain water
   
3. 
   Standing over the sink, place tofu between the palms of your hands and gently squeeze as much water out as possible.
   
4. 
   Cut tofu into strips approximately this size:
   
5. 
   Coat skillet with cooking spray
   
6. 
   Arrange tofu slices in skillet so that each slice has one side facing the pan. Heat over medium heat until one side is brown and crispy. Then flip slices over to brown the other side.
   
7. 
   Remove from skillet and set aside.
   

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Intensive Cholesterol Lowering Cooking Class # 4