Indian-Style Tofu and Cauliflower with Chutney

from Cooking Light

1 14 oz package firm water-packed tofu, drained
1 medium onion, cut into 6 wedges
2 Tbsp canola oil
1 tsp brown mustard seeds
3/4 tsp cumin seeds
2 tsp curry powder
4 garlic cloves
1 1/2 in piece fresh ginger, peeled and coarsely chopped
4 cups cauliflower florets (about 1 1/4 pounds)
1/4 cup water
1 tsp salt
1 14.5 oz can diced tomatoes, undrained
4 1/2 cups hot cooked basmati rice
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro

1. Place tofu on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. Let stand 30 min. Discard paper towels. Cut tofu into 1/2-in cubes.
2. Place onion in a food processor; pulse until finely chopped. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. Add onion and curry powder; cook 10 min, stirring frequently. Increase heat to medium-high; cook 2 min or until onion is golden, stirring constantly.
3. Place garlic and giner in food processor; process until a smooth paste forms. Stir garlic mixture into onion mixtrue; saute 1 min, stirring constantly. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. Cover, reduce heat to medium-low, and cook 15 min. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender.
4. Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 tsp yogurt over each serving; sprinkle with cilantro.

Yield: 6 servings.