This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. Just be sure to plan ahead so that you can freeze the tofu in advance. It gives the tofu a meatier texture and helps it absorb the sauce.

Grace Young
Source: Diabetic Living Magazine, Fall 2019




Ingredient Checklist


Instructions Checklist
  • One to three days before cooking, drain and rinse tofu. Wrap in foil and freeze until solid, at least 3 1/2 to 4 hours. One day before cooking, place the tofu in a bowl and transfer to the refrigerator to thaw overnight.

  • Place the thawed tofu on a plate lined with a double layer of paper towels. Cover with another 2 paper towels, place a plate on top and set a weight, such as 2 cans of beans, on the plate. Let stand for 20 minutes.

  • Combine pineapple juice, ketchup, and soy sauce in a small bowl; set aside.

  • Cut the pressed tofu into 12 slices, a scant 1/2 inch thick. Lightly dust both sides with cornstarch.

  • Heat a 12-inch stainless steel skillet (or 14-inch flat-bottomed carbon-steel wok; see Tip) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in oil, reduce heat to medium, and add the tofu in an even layer. Cook until light golden on the bottom, about 1 minute. Turn over, sprinkle with ginger, and cook until the second side is light golden, 1 minute more.

  • Remove from heat. Add snow peas and the reserved sauce. Cover and let stand until the sauce stops sputtering, about 30 seconds. Uncover, return the pan to medium heat, and stir-fry until the sauce is well distributed and the peas are tender-crisp, 1 to 2 minutes. Sprinkle with scallions.


Tip: Use a stainless-steel skillet for this recipe unless you have a well-seasoned carbon-steel wok. The acidity of the pineapple juice and ketchup will remove a new wok's patina; a well-seasoned wok's patina will return with more cooking.

Equipment: 12-inch stainless-steel skillet or well-seasoned 14-inch flat-bottomed carbon-steel wok

Nutrition Facts

225 calories; protein 11g 22% DV; carbohydrates 23.1g 8% DV; exchange other carbs 1.5; dietary fiber 2.5g 10% DV; sugars 15.2g; fat 11.3g 17% DV; saturated fat 1.8g 9% DV; cholesterolmg; vitamin a iu 308.3IU 6% DV; vitamin c 32.8mg 55% DV; folate 47.9mcg 12% DV; calcium 231.1mg 23% DV; iron 2.9mg 16% DV; magnesium 57.3mg 21% DV; potassium 440.4mg 12% DV; sodium 504.2mg 20% DV.