Shiitakes and Tofu Steaks

                         Total time : 45 minutes ... serves 4

　
1......................(14 ounce) package extra-firm tofu , drained
3 ......................tablespoons dark sesame oil divided
3 ......................tablespoons lower-sodium soy sauce , divided
1 ......................cup julienne -cut red bell pepper
1 ......................cup matchstick-cut carrot
1/8 ...................teaspoon salt
4 ......................garlic cloves , thinly sliced
1 ......................(5 ounce) package pre-sliced shiitake mushrooms
1/2 ....................cup organic vegetable broth
1 .......................tablespoon honey
2 .......................teaspoons sherry vinegar
1/2 ....................teaspoon crushed red pepper
*** cooking spray ***

1 . Cut tofu in half crosswise and again in half lengthwise . Pierce tofu liberally with a folk . Place in a shallow dish . Combine 1 tablespoon oil and 1 tablespoon soy sauce in a small bowl . Pour soy mixture over tofu ; let stand 15 minutes , stirring once . Set aside .
2 . Heat a large nonstick skillet over medium-high heat . Add 1 tablespoon oil; swirl to coat . Add bell pepper , carrot and salt , saute 3 minutes . Remove from pan . Add remaining 1 tablespoon oil ; swirl to coat . Add garlic and mushrooms ; saute 4 minutes . Add 2 remaining tablespoons soy sauce , broth and next 3 ingredients . Simmer 3 minutes or until thickened . Remove from heat .
3 . Remove tofu from marinade , reserve marinade . Heat a grill pan over high heat . Coat pan with cooking spray . Add tofu to pan ; cook 3 minutes on each side , basting occasionally with reserved marinade . Arrange 1 tofu steak on each side of 4 plates ; top each serving with about 1/3 carrot mixture and about 2 tablespoons mushroom mixture .

Heart healthy