Tofu Stroganoff on Wild Rice

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

Minutes

Total Time

1:25

Hr:Mins

Makes

6

servings

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.
Makes 6 servings (about 1 cup stroganoff and 1 cup wild rice)
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
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:

1 Serving (1 Serving)
  • Calories 370
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 2 1/2g,
    • Trans Fat 0g),
  • Cholesterol 10mg;
  • Sodium 590mg;
  • Total Carbohydrate 55g
    • (Dietary Fiber 5g,
    • Sugars 7g),
  • Protein 21g;
Percent Daily Value*:
    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.