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Tofu Stroganoff on Wild Rice

Betty Crocker Kitchens
Updated Sep 17, 2010
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Tofu stroganoff served over wild rice – a flavorful family dinner! Perfect if you love Asian-inspired cuisine.

Tofu Stroganoff on Wild Rice

  • Prep Time 35 min
  • Total 1 hr 25 min
  • Servings 6
  • Ingredients 16
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Ingredients

  • 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

Instructions

  • Step 
    1
    In 3-quart saucepan, heat wild rice and water to boiling; reduce heat to low. Cover; simmer 40 to 50 minutes.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.

Nutrition

370 Calories
7g Total Fat
21g Protein
55g Total Carbohydrate
7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
370
Calories from Fat
60
Total Fat
7g
11%
Saturated Fat
2 1/2g
11%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
590mg
24%
Potassium
600mg
17%
Total Carbohydrate
55g
18%
Dietary Fiber
5g
22%
Sugars
7g
Protein
21g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
6%
6%
Calcium
10%
10%
Iron
20%
20%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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