ND13 WeeknightsSL PDF QF

Vegetarian Tikka Masala h w h h Makes: 5 servings, 12/3 cups each Active time: 35 minutes Total: 35 minutes Cost per serving: under $2.50 We slashed 180 calories and 14 grams saturated fat in this quick spice-infused Indian classic. 3 tablespoons garam masala 1 teaspoon ground turmeric 3/4 teaspoon salt 1/4 teaspoon crushed red pepper (optional) 2 14-ounce packages extra-firm or firm water-packed tofu 1 tablespoon canola oil plus 2 teaspoons, divided 1 large onion, halved and sliced 1 large red bell pepper, quartered and sliced 1 tablespoon minced fresh ginger 2 cloves garlic, minced 1 tablespoon flour 1 28-ounce can diced tomatoes 1/3 cup half-and-half 1. Combine garam masala, turmeric, salt and crushed red pepper (if using) in a small bowl. Cut tofu into 1-inch cubes and blot dry with paper towels. Toss the tofu in a medium bowl with 1 tablespoon of the spice mixture. 2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, stirring every 2 minutes, until browned, 8 to 10 minutes. Transfer to a plate. 3. Add the remaining 2 teaspoons oil, onion, bell pepper, ginger and garlic and cook, stirring often, until starting to brown, 5 to 7 minutes. Add flour and the remaining spice mix; stir until fragrant and coated, about 1 minute. Add tomatoes, bring to a simmer and cook, stirring often, until the vegetables are tender, 3 to 5 minutes more.

4. Return the tofu to the pan; cook, stirring, until heated through, about 2 minutes. Remove from heat and stir in half-and-half. Per serving: 232 calories; 14 g fat (3 g sat, 5 g mono); 6 mg cholesterol; 17 g carbohydrate; 0 g added sugars; 16 g protein; 4 g fiber; 605 mg sodium; 690 mg potassium. Nutrition bonus: Vitamin C (100% daily value), Calcium (40% dv), Iron (26% dv), Vitamin A (25% dv), Magnesium (22% dv), Potassium (20% dv), Folate (17% dv).