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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

Nutrition Facts

282 calories; 11.7 g total fat; 0.5 g saturated fat; 314 mg sodium. 343 mg potassium; 30.7 g carbohydrates; 4.9 g fiber; 9 g sugar; 14.7 g protein; 190 IU vitamin a iu; 8 mg vitamin c; 8 mcg folate; 192 mg calcium; 3 mg iron; 92 mg magnesium;