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Caribbean Tofu with Black Beans and Rice

  • 20 m
  • 1 h 15 m
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.”


    • 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


  • 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.
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