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Publisher: © 1996 by Bryanna Clark Grogan ISBN: 1570670277 |
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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.