Caribbean Tofu with Black Beans and Rice
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.Advertisement
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.
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.
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.
Place tofu slices on four serving plates. Spoon rice mixture over tofu. If desired, garnish with lime wedges and cilantro. Serve with snap peas.
2 starch, 1 1/2 vegetable, 1 fat, 1 medium-fat protein