Dinner

Tofu with Mango Salsa and Black Beans - low fat is for Dinner.

Tofu with Mango Salsa and Black Beans - low fat takes several minutes to prepare.

Tofu with Mango Salsa and Black Beans - low fat takes several minutes to cook.

Tofu with Mango Salsa and Black Beans - low fat makes 4 servings.

The ingredients for Tofu with Mango Salsa and Black Beans - low fat are:

1 cup diced red onion
2 tsp cumin
2 tbsp grated fresh ginger
2 garlic cloves, minced
15 oz. can of black beans

1 lb extra-firm tofu (cut into 4 thick slices)
salt and pepper to taste

2 ripe mangoes, peeled and diced
1 medium tomato, cored, seeded and diced
1/4 cup chopped fresh cilantro, plus more for garnish
3 tbsp freshly squeezed lemon juice
2 tbsp minced red onion
1 jalapeno pepper, with seeds, minced
pinch of salt

Here is how you make Tofu with Mango Salsa and Black Beans - low fat:

For the beans:Warm a large skillet, spray with Pam. Add 1 cup of diced onions and cumin, saute' for 5 minutes. Add water or broth if necessary. Add the ginger and the garlic and saute' for 5 more minutes. Add the beans, with their liquid, and simmer until thickened about 5 more minutes.For the tofu:Warm a nonstick skillet over high heat. Add the tofu to the pan and srinkle it with salt and pepper. Cook until browned on each side, about 3 minutes per side.For the mango salsa:(Sometimes I make this the day before)In a medium bowl, combine the mangoes, tomato, cilantro, lemon juice, onion, jalapeno, and salt ; mix to combine.To Serve:Spoon some of the beans onto each of the 4 plates. Top with rice, tofu and salsa. Garnish with cilantro.Number of Servings: 4Recipe submitted by SparkPeople user ELIZARDBETHDAY.

The nutritional information for Tofu with Mango Salsa and Black Beans - low fat is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 291.3

• Total Fat: 8.2 g
• Cholesterol: 0.0 mg
• Sodium: 18.6 mg
• Total Carbs: 40.7 g
• Dietary Fiber: 8.2 g
• Protein: 18.5 g

The dietary needs meet for Tofu with Mango Salsa and Black Beans - low fat is Vegan