Pineapple Tofu Stir-Fry

13 Reviews
From the EatingWell Kitchen

At last—a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.

Ingredients 2 servings

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  • 1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
  • 5 teaspoons rice vinegar
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon ketchup
  • 2 teaspoons brown sugar
  • 7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
  • 1 teaspoon cornstarch
  • 3 teaspoons canola oil, divided
  • 1 tablespoon minced garlic
  • 2 teaspoons minced ginger
  • 1 large bell pepper, cut into 1/2-by-2-inch strips

Preparation

  • Active

  • Ready In

  1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
  3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.
  • Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.
  • Storage: Rinse leftover tofu, place in a storage container and cover with water; it keeps up to 4 days in the refrigerator if the water is changed every day or 2; freeze tofu for up to 5 months. (Freezing tofu yields a pleasingly chewy result that some people prefer. Don't be surprised if the frozen tofu turns a light shade of caramel.) Uses: Crumble and use instead of the meat in your favorite tuna or chicken salad recipe; dice and add to a vegetable stir-fry; add leftover silken tofu to smoothies.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 1 1/2 cups
  • Per serving: 269 calories; 12 g fat(1 g sat); 4 g fiber; 35 g carbohydrates; 10 g protein; 67 mcg folate; 0 mg cholesterol; 26 g sugars; 6 g added sugars; 2649 IU vitamin A; 118 mg vitamin C; 236 mg calcium; 3 mg iron; 363 mg sodium; 534 mg potassium
  • Carbohydrate Servings: 2

Reviews 13

October 01, 2014
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By: HealthyGEO
Good weeknight meal I used some organic smoked tofu which was great as it had some flavour on its own to start. I also added cashews which I pan roasted after cooking the tofu. I couldn't find rice vinegar so I used white wine vinegar. I found the sauce a bit sweet. You could taste the ketchup. Overall very good but next time I'd probably not bother with the extra sugar. And maybe use a good quality BBQ sauce instead of ketchup. I topped with Jappanese chilli flakes and served with rice. Pros: quick and easy
June 12, 2014
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By: wgbarns
Delicious! It was so fresh and delicious, even my hubs was in love with it. I doubled the recipe, added two heads of bok choy and a serrano chili. I saut+¬ed the chili with the garlic/ginger, and added the bok choy stems with the bell pepper, then the greens with the pineapple. Amazing flavor with the added kick! Pros: Easy, fresh, flavorful and filling
April 09, 2014
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By: EatingWell User
yummy? I found it a little too sour for my liking, but I would definitely try remaking it with adjusted amounts of sugar and pineapple juice. Pros: Super easy and quick
June 28, 2013
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By: EatingWell User
This was an excellent recipe! The portions really are for two, so if you like a bit extra or leftovers, make sure to double the recipe. My husband and I loved it and it took very little time for such a delicious recipe. I would add more vegetables and some hot sauce, but it definitely stands well on it's own!
February 14, 2012
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By: EatingWell User
I added onions! YUM!
January 25, 2012
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By: EatingWell User
Excellent I did use a natural can of pineapple with no sugar added or added chemicals ... I also added some other various stir fry vegetables with some sweet onions as well. I took the suggestion to add a little red pepper which spiced it up perfectly. i also sauteed the tofu and vegetables in Chili garlic oil and used seasoned rice vinegar instead of plain. All in all my husband LOVED it! And getting him to try tofu has been an adventure :) Pros: healthy Cons: none
June 05, 2011
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By: marinagarner
VERY surprised This is now my husbands most favorite dish in the whole world. The blend of flavors is just perfect!! We love it
February 18, 2011
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By: adpiterp
SUPER Good - will definitely make again! I made this last night and it was absolutely delicious. I followed the recipe to a T. You can also make this with chicken breast. I did add onions for more vegetables. I also put this on top of brown rice. The sauce was fantastic! Will definitely make this again! Pros: vegetables, easy, great for leftovers, delicious
November 07, 2010
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By: EatingWell User
This was amazing! My husband and I loved this and made great leftovers, as well. I do recommend doubling the recipe if you want leftovers or if you want to have seconds available. The sauce is so delicious and just the right amount. We also added broccoli in at the very end that I steamed just until tender and served this with brown rice. This is going to be my new go-to stir-fry recipe. Super healthy and super good!