Tofu Steaks with Mushrooms

This quick vegetarian entrée is full of flavor! Pierce the tofu with a fork so the sesame oil and soy sauce absorb in, making it more flavorful. Serve these steaks with brown rice for a completely healthy meal.

Calories: 268
Total fat: 16.5g
Saturated fat: 2.7g
Monounsaturated fat: 5.3g
Polyunsaturated fat: 7.9g
Protein: 11.4g
Carbohydrate: 19g
Fiber: 2.2g
Cholesterol: 0.0mg
Iron: 1.8mg
Sodium: 462mg
Calcium: 91mg



1 (14-ounce) package extra-firm tofu, drained
3 tablespoons dark sesame oil, divided
3 tablespoons lower-sodium soy sauce, divided
1 cup julienne-cut red bell pepper
1 cup matchstick-cut carrots
1/8 teaspoon salt
4 garlic cloves, thinly sliced
1 (5-ounce) package pre-sliced shiitake mushrooms
½ cup organic vegetable broth
1 tablespoon honey
2 teaspoons sherry vinegar
½ teaspoon crushed red pepper flakes
Cooking spray


Cut tofu in half crosswise and again in half lengthwise to make 4 steaks. Pierce tofu liberally with a fork. Place in a shallow dish.
Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl. Pour soy mixture over tofu; let stand 15 minutes, turning once. Set aside.

Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add bell pepper, carrot, and salt; sauté 3 minutes. Remove from pan.

Add remaining 1 tablespoon oil to pan and swirl to coat. Add garlic and mushrooms; sauté 4 minutes. Add remaining 2 tablespoons soy sauce, broth, honey, vinegar and crushed red pepper flakes. Simmer 3 minutes or until thickened. Remove from heat.

Remove tofu from marinade, reserving marinade. Heat a grill pan over high heat. Coat pan with cooking spray. Add tofu to pan; cook 3 minutes on each side, basting occasionally with reserved marinade. Arrange 1 tofu steak on each of 4 plates; top each serving with about 1/3 cup carrot mixture and about 2 tablespoons mushroom mixture.

Serves 4

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