Courtesy of Nature's Approved http://www.naturesapproved.com

Tofu A La King Diet Type: Vegan Cooking Time: 30 minutes - one hour Ingredients:   1 pound frozen firm tofu, thawed   1 cup water   2 tablespoons Tamari   2 tablespoons olive oil   1 large onion, chopped   2 cups chopped mushrooms   1/2 cup frozen peas   1/2 cup lightly steamed carrots   1/4 cup whole wheat flour   1 1/2 - 2 cups plain soy milk   1/2 cup chopped pimiento   1/2 teaspoon salt   dash of hot pepper sauce   Directions: Cut thawed tofu into 1/2" thick slices and gently squeeze out excess moisture between palms of your hands. Combine water and soy sauce and marinate tofu while cooking sauce. Heat oil in a large skillet and sauté onion until soft, about 4 minutes. Add mushrooms, frozen peas and carrots and continue sautéing another 5 minutes. Stir in flour to coat all vegetables then gradually add milk. Cook over medium heat, stirring frequently, until thick and bubbling, about 3 minutes. Drain tofu and press once again. Tear into bite-size pieces and add to sauce along with pimiento and seasonings and cook to heat through. Spoon over toast, biscuits or muffins. Servings: 4 Author: Polly Pitchford, Full Spectrum Health™

Nutrition Facts Serving Size: 1 Servings per Recipe: 4 Amount Per Serving  Calories 237 Calories from Fat 116  % Daily Value* Total Fat 13g 20%   Saturated Fat 2g 8%   Mono Fat 6g   Sodium 852mg 35% Total Carbs 20g 7%   Dietary Fiber 6g 22%   Sugars 0g   Protein 14g   Iron 23% Calcium 16% Vitamin B-6 15% Vitamin C 32% Vitamin E 6% Vitamin D 7% Vitamin A 51% Selenium 33% Manganese 65% Copper 30% Zinc 13% Pantothenic acid 8% Niacin 16% Riboflavin 24% Thiamin 27% Folate 14% Potassium 18% Phosphorus 28% Magnesium 22% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.