Caribbean Tofu with Black Beans and Rice

Caribbean Tofu with Black Beans and Rice

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From: Diabetic Living Magazine

Grilled slices of tofu are marinated in a pineapple-cilantro mixture and served with black beans and brown rice in this Caribbean-inspired main dish. Be sure to use extra firm tofu to prevent it from breaking apart while cooking this flavorful recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 (8 ounce) can pineapple tidbits (juice pack)
  • ¼ cup snipped fresh cilantro
  • 2 tablespoons tamarind paste
  • 2 tablespoons canola oil
  • 2 cloves garlic, minced
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 16 to 18-ounce package firm or extra-firm water-packed tofu (fresh bean curd), drained and cut into 4 lengthwise slices
  • ⅓ cup quick-cooking brown rice
  • ⅔ cup water
  • Nonstick cooking spray
  • 1 cup canned lower-sodium black beans, rinsed and drained
  • 2 green onions, thinly sliced
  • ¼ teaspoon crushed red pepper
  • Lime wedges and fresh cilantro sprigs (optional)
  • 3 cups snap peas

Preparation

  • Prep

  • Ready In

  1. Drain pineapple, reserving juice. In a 2-quart shallow baking dish combine pineapple juice, 2 tablespoons of the cilantro, the tamarind, oil, garlic, salt and pepper. Add tofu, turning to coat. Marinate at room temperature for 30 minutes, turning tofu once halfway through marinating time.
  2. Meanwhile, in a small saucepan combine rice and the water. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until rice is done.
  3. Coat an unheated nonstick grill pan with cooking spray. Preheat over medium-high heat. Transfer tofu slices to grill pan, reserving marinade in the baking dish. Cook tofu for 6 minutes or until heated through and browned, turning once halfway through cooking.
  4. Add drained pineapple, the reserved marinade from dish, the black beans, green onions and crushed red pepper to the cooked rice, stirring to combine. Return to heat to warm.
  5. Place tofu slices on four serving plates. Spoon rice mixture over tofu. If desired, garnish with lime wedges and cilantro. Serve with snap peas.

Nutrition information

  • Serving size: 1 slice tofu, ⅔ cup rice mixture and ¾ cup snap peas
  • Per serving: 282 calories; 12 g fat(1 g sat); 5 g fiber; 31 g carbohydrates; 15 g protein; 8 mcg folate; 0 mg cholesterol; 9 g sugars; 190 IU vitamin A; 8 mg vitamin C; 192 mg calcium; 3 mg iron; 314 mg sodium; 343 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 1½ vegetable, 1 fat, 1 medium-fat protein

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