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20 Minutes to Dinner Publisher: The Book Publishing Company © 1996 by Bryanna Clark Grogan ISBN: 1570670277

Reprinted with permission from the author, Bryanna Clark Grogan.

Mattar Tofu (p. 130)
(Serves 4)

One of the best-loved Indian restaurant dishes is mattar panir, a tomato-flavored mixture of green peas and cubes of fresh cheese. Firm tofu makes an excellent substitute for the cheese. Serve with rice for a complete meal.

Ingredients

• 3/4 lb. reduced-fat, firm tofu, cut into 1/2" cubes
• 2 T. grated fresh gingerroot, or 1 tsp. powdered ginger
• 1 T. chopped fresh garlic
• 1 medium onion, minced
• 1 T. garam masala or curry powder
• 1 tsp. salt
• 1 tsp. turmeric
• 1 tsp. ground coriander
• pinch cayenne
• 1 (14 oz.) can diced tomatoes with juice
• 1 1/2 c. frozen baby peas (petit pois)
• 1 tsp. liquid sweetener, sugar or alternate

Directions

Dry-fry the tofu cubes in a large, nonstick skillet over high heat until they are golden on two sides. Remove from the pan and set aside.
Add the ginger and garlic to the hot pan, and steam-fry over high heat with a little bit of water for a minute. Add the onion and steam-fry until it is soft, about 5 minutes. Add the seasonings and 1/4 c. water or broth, stirring well, then add the tomatoes, peas, tofu, and sweetener, and simmer 10 minutes. Serve over basmati or other rice.

Nutritional Information

Per serving: Calories: 175; Protein: 13 gm., Fat: 4 gm., Carbohydrates: 22 gm.