Tofu Marsala

Dairy Free
Health score
9%
Tofu Marsala
45 min.
4
618kcal

Suggestions


Indulge in a delightful twist on a classic Italian dish with our Dairy-Free Tofu Marsala! This recipe is perfect for those seeking a hearty, plant-based meal that doesn't compromise on flavor. With its rich, savory sauce and perfectly sautéed tofu, this dish is sure to impress both vegans and non-vegans alike.

Imagine sinking your fork into tender, golden-brown tofu steaks, each infused with the sweet notes of Marsala wine and complemented by the umami goodness of Garden Brown Sauce. Served over a bed of hot, cooked linguine, this dish is not only satisfying but also packed with nutrients. With a preparation time of just 45 minutes, you can whip up this gourmet meal any night of the week!

Whether you're hosting a dinner party or simply treating yourself to a comforting meal, Tofu Marsala is a fantastic choice. The combination of fresh parsley and green onions adds a burst of color and freshness, making each bite a delightful experience. Plus, with only 618 calories per serving, you can enjoy this delicious dish guilt-free. So, roll up your sleeves and get ready to impress your taste buds with this exquisite, dairy-free delight!

Ingredients

  • cups pasta hot cooked uncooked ( 8 ounces pasta)
  • 24.6 ounce extra-firm tofu drained
  • 0.3 cup flour all-purpose
  • tablespoons parsley fresh chopped
  • 0.3 cup green onions minced
  • cups garden brown sauce 
  • tablespoon juice of lemon fresh
  • 0.5 cup plum brandy sweet divided
  • teaspoons olive oil divided

Equipment

  • frying pan
  • sauce pan

Directions

  1. Combine Garden Brown Sauce and 1/4 cup Marsala in a small saucepan; bring to a boil.
  2. Remove from heat; keep warm.
  3. Slice tofu lengthwise into 8 (1/2-inch-thick) steaks. Dredge in flour.
  4. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
  5. Add half of tofu; saut 2 minutes on each side or until browned.
  6. Remove from pan; keep warm. Repeat procedure with 1 teaspoon oil and remaining tofu. Stir in 1/4 cup Marsala and juice, scraping pan to loosen brown bits. Stir in brown sauce mixture, onions, and 2 tablespoons parsley. Arrange 1 cup pasta on each of 4 plates; top each with 2 tofu steaks and 1/2 cup sauce.
  7. Garnish with additional parsley, if desired.

Nutrition Facts

Calories618kcal
Protein18.02%
Fat17.5%
Carbs64.48%

Properties

Glycemic Index
50.63
Glycemic Load
25.29
Inflammation Score
-5
Nutrition Score
12.543043406113%

Flavonoids

Petunidin
1.99mg
Delphinidin
1.17mg
Malvidin
28.45mg
Peonidin
1.18mg
Catechin
2.96mg
Epicatechin
2.27mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.14mg
Myricetin
0.3mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:618.2kcal
30.91%
Fat:11.26g
17.32%
Saturated Fat:1.42g
8.89%
Carbohydrates:93.3g
31.1%
Net Carbohydrates:88.79g
32.29%
Sugar:31.32g
34.8%
Cholesterol:0mg
0%
Sodium:1433.34mg
62.32%
Alcohol:4.59g
100%
Alcohol %:1.18%
100%
Protein:26.08g
52.17%
Selenium:41.13µg
58.76%
Vitamin K:51.28µg
48.84%
Manganese:0.57mg
28.64%
Iron:4.64mg
25.8%
Calcium:240.66mg
24.07%
Fiber:4.51g
18.04%
Phosphorus:99.78mg
9.98%
Copper:0.18mg
9.01%
Folate:33.57µg
8.39%
Magnesium:33.41mg
8.35%
Vitamin C:5.68mg
6.88%
Vitamin B1:0.1mg
6.86%
Vitamin B3:1.18mg
5.89%
Zinc:0.87mg
5.81%
Vitamin A:251.79IU
5.04%
Vitamin B2:0.08mg
4.83%
Vitamin B6:0.08mg
4.15%
Potassium:137.72mg
3.93%
Vitamin E:0.45mg
2.97%
Vitamin B5:0.23mg
2.25%
Source:My Recipes