Tofu and Mushroom Stroganoff

Tofu mushroom stroganoff

Tofu and Mushroom Stroganoff
Recipe type: 1 Protein, 1 Starch, 1 Non-Starchy Vegetable
 
Ingredients
  • 1-15 oz container extra firm tofu (non-GMO project verified)
  • 2 TBSP olive oil
  • 1 clove garlic, minced
  • 1 medium onion, chopped
  • 1 cup plus ½ cup vegetable broth
  • 2 TBSP catsup (look for brand with no artificial ingredients or high fructose corn syrup-often the only brands meeting these criteria are organic)
  • 8 oz mushrooms, sliced
  • 3 TBSP whole grain flour
  • 1 cup plain Greek yogurt
  • 1 package whole grain egg noodles, prepared according to package directions
Instructions
  1. Remove tofu from package and drain liquid.
  2. Cut tofu block into ½ inch thick slices.
  3. For ideal texture "press" tofu prior to cooking (see separate instructions for pressing tofu).
  4. Heat skillet (preferably cast iron) over medium heat and add olive oil.
  5. When oil is heated, place tofu in a single layer in pan and cook for 6-7 minutes. If all tofu doesn’t fit in a single layer, it can be cooked in batches.
  6. Do not stir or flip tofu but gently shake pan or nudge with spatula to ensure tofu doesn’t stick to pan. Add more oil to pan if necessary.
  7. When you see a golden crust beginning to appear at the sides of the slices, gently turn them to the other side and heat for about 4 more minutes.
  8. Gently remove tofu from skillet onto paper towel and set aside.
  9. Add onion and garlic to same skillet that was used for tofu (add more olive oil if necessary) and heat until lightly browned, about 5 minutes.
  10. Add 1 cup broth, the catsup and mushrooms to pan and simmer, covered, about 5 minutes.
  11. Return cooked tofu to pan.
  12. Shake remaining ½ cup broth and flour in a tightly covered container and slowly stir into tofu mixture.
  13. Heat to boiling, stirring constantly to thicken liquid. Boil for 1 minute.
  14. Reduce heat to low and stir in Greek yogurt.
  15. Serve over whole grain egg noodles.