For a delicious Italian dinner, serve this flavorful combination of portobello mushrooms, bell peppers, and plum tomatoes with brown rice or on your favorite whole-grain pasta.
Recipe information
Yield
serves 4, 1 3/4 cups per serving
Ingredients
2
4 to 6
1
1
2
1
1
1
1
1
1
1
Need to make a substitution?
Preparation
Step 1
Heat a large skillet or Dutch oven over medium-high heat. Add the bell peppers, mushrooms, onion, carrot, garlic, and oil, stirring well to coat. Cook, covered, for 5 to 7 minutes, or until the bell peppers soften and release some of their liquid, stirring occasionally.
Step 2
Stir in the remaining ingredients except the tofu. Using a spoon, break the tomatoes into large pieces. Increase the heat to high and bring to a medium-high boil, covered. Reduce the heat to medium high. Cook for 10 to 12 minutes, or until the bell peppers are soft, stirring occasionally.
Step 3
Stir in the tofu. Cook for 5 minutes, or until hot, stirring occasionally.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 174
Step 6
Total Fat: 6.0g
Step 7
Saturated: 1.0g
Step 8
Trans: 0.0g
Step 9
Polyunsaturated: 1.0g
Step 10
Monounsaturated: 3.5g
Step 11
Cholesterol: 0mg
Step 12
Sodium: 129mg
Step 13
Carbohydrates: 21g
Step 14
Fiber: 5g
Step 15
Sugars: 11g
Step 16
Protein: 10g
Step 17
Dietary Exchanges
Step 18
4 Vegetable
Step 19
1 Lean Meat
Step 20
1/2 Fat