For a delicious Italian dinner, serve this flavorful combination of portobello mushrooms, bell peppers, and plum tomatoes with brown rice or on your favorite whole-grain pasta.

　　

Ingredients

serves 4, 1 3/4 cups per serving

　　2 medium bell peppers (red, yellow, green, or a combination), cut into 1/2-inch strips

　　4 to 6 ounces presliced fresh portobello mushrooms

　　1 large onion (sweet preferred), cut vertically into thick slices

　　1 large carrot, finely chopped

　　2 teaspoons bottled minced garlic or 4 medium garlic cloves, minced

　　1 tablespoon plus 1 teaspoon olive oil (extra-virgin preferred)

　　1 28-ounce can no-salt-added whole peeled Italian plum (Roma) tomatoes, undrained

　　1/4 cup dry red wine (regular or nonalcoholic)

　　1 teaspoon dried oregano, crumbled

　　1 teaspoon dried thyme, crumbled

　　1/4 teaspoon pepper

　　1 12- to 14-ounce package light extra-firm tofu, cut into small cubes

　　

Step 1

Heat a large skillet or Dutch oven over medium-high heat. Add the bell peppers, mushrooms, onion, carrot, garlic, and oil, stirring well to coat. Cook, covered, for 5 to 7 minutes, or until the bell peppers soften and release some of their liquid, stirring occasionally.

　　

Step 2

Stir in the remaining ingredients except the tofu. Using a spoon, break the tomatoes into large pieces. Increase the heat to high and bring to a medium-high boil, covered. Reduce the heat to medium high. Cook for 10 to 12 minutes, or until the bell peppers are soft, stirring occasionally.

　　

Step 3

Stir in the tofu. Cook for 5 minutes, or until hot, stirring occasionally.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 174

　　

Step 6

Total Fat: 6.0g

　　

Step 7

Saturated: 1.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 3.5g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 129mg

　　

Step 13

Carbohydrates: 21g

　　

Step 14

Fiber: 5g

　　

Step 15

Sugars: 11g

　　

Step 16

Protein: 10g

　　

Step 17

Dietary Exchanges

　　

Step 18

4 Vegetable

　　

Step 19

1 Lean Meat

　　

Step 20

1/2 Fat

　　American Heart Association Quick & Easy Meals