Tofu Chicken a La King Low Fat
Reimagine comfort food with this vibrant and nourishing **Tofu Chicken a La King**, a low-fat, plant-based twist on the classic dish that’s perfect for weeknight dinners or meal prep. Packed with hearty cubes of golden-browned firm tofu, tender sautéed vegetables like carrots, mushrooms, and bell peppers, and a creamy, velvety sauce made with unsweetened almond milk and nutritional yeast, this recipe delivers all the cozy flavors you crave without the guilt. The thickened sauce, gently spiced with garlic, paprika, and onion powder, ties everything together, while a pop of sweetness from frozen peas brightens each bite. Serve this wholesome dish over warm brown rice or whole-grain pasta for a satisfying, nutrient-rich meal that’s as delicious as it is comforting. Naturally dairy-free, low-fat, and loaded with flavor, this recipe is a must-try for health-conscious foodies seeking a plant-based dinner idea.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 2 carrots, sliced thinly
- 1 cup baby bella mushrooms, sliced
- 2 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 2 tablespoons all-purpose flour
- 2 tablespoons nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup frozen peas
- 2 tablespoons fresh parsley, chopped (optional for garnish)
- 4 cups cooked brown rice or whole grain pasta (for serving)
Instructions
Drain and press the tofu for 10 minutes to remove excess water. Cut the tofu into bite-sized cubes.
Heat the olive oil in a large non-stick skillet over medium heat. Add the tofu and cook for 5-7 minutes, flipping occasionally, until lightly golden on all sides. Remove the tofu from the skillet and set aside.
In the same skillet, add the diced onion, green bell pepper, and carrots. Sauté for 5 minutes until they begin to soften.
Add the mushrooms to the skillet and cook for an additional 3 minutes, stirring occasionally.
In a small bowl, whisk the flour with 1/4 cup of the vegetable broth to create a smooth slurry. Set aside.
Pour the remaining vegetable broth and almond milk into the skillet. Stir in the nutritional yeast, garlic powder, onion powder, paprika, salt, and black pepper.
Gradually whisk in the flour slurry, stirring constantly to prevent lumps, and let the mixture simmer for 3-4 minutes until it begins to thicken.
Reduce the heat to low and stir in the cooked tofu and frozen peas. Cook for an additional 2-3 minutes until the peas are heated through and the tofu is well coated in the sauce.
Taste and adjust seasonings if needed. If the sauce is too thick, add a splash of almond milk or broth. Remove from heat.
Serve the Tofu Chicken a La King over cooked brown rice or whole grain pasta. Garnish with fresh parsley, if desired, before serving.
Nutrition Facts
Calories |
557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 413 mg | 18% | |
| Total Carbohydrate | 81.1 g | 29% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 9.2 g | ||
| Protein | 27.7 g | 55% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 866 mg | 67% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 930 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
