Tofu with Mango Salsa & Black Beans - low fat
- Number of Servings: 4
Ingredients
1 cup diced red onion2 tsp cumin2 tbsp grated fresh ginger2 garlic cloves, minced15 oz. can of black beans1 lb extra-firm tofu (cut into 4 thick slices)salt and pepper to taste2 ripe mangoes, peeled and diced1 medium tomato, cored, seeded and diced1/4 cup chopped fresh cilantro, plus more for garnish3 tbsp freshly squeezed lemon juice2 tbsp minced red onion1 jalapeno pepper, with seeds, mincedpinch of salt
For the beans:
Warm a large skillet, spray with Pam.
Add 1 cup of diced onions and cumin, saute' for 5 minutes. Add water or broth if necessary. Add the ginger and the garlic and saute' for 5 more minutes. Add the beans, with their liquid, and simmer until thickened about 5 more minutes.
For the tofu:
Warm a nonstick skillet over high heat.
Add the tofu to the pan and srinkle it with salt and pepper. Cook until browned on each side, about 3 minutes per side.
For the mango salsa:
(Sometimes I make this the day before)
In a medium bowl, combine the mangoes, tomato, cilantro, lemon juice, onion, jalapeno, and salt ; mix to combine.
To Serve:
Spoon some of the beans onto each of the 4 plates. Top with rice, tofu and salsa. Garnish with cilantro.
Number of Servings: 4
Recipe submitted by SparkPeople user ELIZARDBETHDAY.
Warm a large skillet, spray with Pam.
Add 1 cup of diced onions and cumin, saute' for 5 minutes. Add water or broth if necessary. Add the ginger and the garlic and saute' for 5 more minutes. Add the beans, with their liquid, and simmer until thickened about 5 more minutes.
For the tofu:
Warm a nonstick skillet over high heat.
Add the tofu to the pan and srinkle it with salt and pepper. Cook until browned on each side, about 3 minutes per side.
For the mango salsa:
(Sometimes I make this the day before)
In a medium bowl, combine the mangoes, tomato, cilantro, lemon juice, onion, jalapeno, and salt ; mix to combine.
To Serve:
Spoon some of the beans onto each of the 4 plates. Top with rice, tofu and salsa. Garnish with cilantro.
Number of Servings: 4
Recipe submitted by SparkPeople user ELIZARDBETHDAY.
Nutritional Info Amount Per Serving
- Calories: 291.3
- Total Fat: 8.2 g
- Cholesterol: 0.0 mg
- Sodium: 18.6 mg
- Total Carbs: 40.7 g
- Dietary Fiber: 8.2 g
- Protein: 18.5 g
Member Reviews