Tofu Stroganoff on Wild Rice

Tofu stroganoff served over wild rice – a flavorful family dinner! Perfect if you love Asian-inspired cuisine.

  • Prep Time 35 min
  • Total Time 1 hr 25 min
  • Servings 6

2
cups uncooked wild rice
5
cups water
2
packages (1 lb each) firm reduced-fat tofu, drained
1/4
cup reduced-fat sour cream
1
tablespoon tomato paste or ketchup
2
cloves garlic, chopped
1
teaspoon reduced-sodium soy sauce
1/2
teaspoon salt
1/8
teaspoon ground red pepper (cayenne)
1
tablespoon olive oil
1
tablespoon butter or margarine
3
small onions, finely chopped (1 1/2 cups)
2
tablespoons reduced-sodium soy sauce
4
cups sliced baby portabella mushrooms (8 oz)
1/4
cup finely chopped fresh parsley
Freshly ground pepper to taste

  • 1 In 3-quart saucepan, heat wild rice and water to boiling; reduce heat to low. Cover; simmer 40 to 50 minutes.
  • 2 Meanwhile, in blender or food processor, place 1 package of tofu, the sour cream, tomato paste, garlic, 1 teaspoon soy sauce, the salt and red pepper. Cover; blend on high 1 to 2 minutes, stopping blender frequently to scrape sides, until smooth; set aside.
  • 3 Cut remaining package of tofu into 1-inch cubes. In 12-inch skillet, heat oil over medium heat. Cook cubed tofu in oil about 10 minutes, stirring occasionally, until tofu starts to turn light golden brown; remove from skillet and set aside.
  • 4 Add butter to skillet. Cook onions in butter 4 to 5 minutes, stirring occasionally, until softened. Stir in 2 tablespoons soy sauce and the mushrooms. Cook 3 to 4 minutes, stirring occasionally, until mushrooms are tender.
  • 5 Stir tofu cubes and sauce into mushroom mixture. Cook 5 to 8 minutes, stirring occasionally, until thoroughly heated. Serve over wild rice. Sprinkle with parsley and pepper.

Expert Tips

This stroganoff is a nice alternative to the typical meat and pasta one. Tofu is an excellent sources of cholesterol-free, high-quality protein. Soy contains polyunsaturated fats, fiber and calcium--a super food!

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
60),
% Daily Value
Total Fat
7g
7%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
590mg
590%;
Total Carbohydrate
55g
55%
(Dietary Fiber
5g
5%
  Sugars
7g
7%
),
Protein
21g
21%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
6%;
Calcium
10%;
Iron
20%;
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.