This is a healthy meal which is very low in fat and even has some green stuff on the side, and it tastes awesome, even my 10 years old daughter asked for seconds. To start off I chop up potatoes and boil them while I'm making the sauce.
To make the sauce I crumble the tofu into a pan.
Then squirt some liquid smoke, or if you can buy smoked tofu.
Then I slash on some soy sause.
Then I add a teaspoon ground coriander.
Then I chop up 2 onions and mix, and fry a little till onions are translucent.
Then about 5 cloves of chopped garlic.
If it is sticking I use a little spray cook.
Then I add a can of peeled plum tomatoes.
About 200ml of water, it can't be too watery.
I like to use fresh basil, but dryed would work too.
Once it is cooked for about 15 minutes pour it into a baking tray.
Then mash up the potatoes and sprinkle on top of the sauce.
Then I sprinkle nutritional yeast flakes on top of the potatoes to give it a cheesey taste.
Then I bake it in the oven for about an hour at a medium heat, as long as the sauce is boiling and it goes golden brown on top.
Lastly it is just a matter of dishing up with a side of veggies, as you can see I used brocoli.
Any way give it a go, it is awesome!