Pineapple Tofu Stir-Fry
From EatingWell: EatingWell Serves Two
At last - a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.
- 1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
- 5 teaspoons rice vinegar
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon ketchup
- 2 teaspoons brown sugar
- 7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
- 1 teaspoon cornstarch
- 3 teaspoons canola oil, divided
- 1 tablespoon minced garlic
- 2 teaspoons minced ginger
- 1 large bell pepper, cut into 1/2-by-2-inch strips
- Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.
- Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.
- Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.
Tips & Notes
- Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.
- Tips for Two
- Storage: Rinse leftover tofu, place in a storage container and cover with water; it keeps up to 4 days in the refrigerator if the water is changed every day or 2; freeze tofu for up to 5 months. (Freezing tofu yields a pleasingly chewy result that some people prefer. Don't be surprised if the frozen tofu turns a light shade of caramel.)
- Uses: Crumble and use instead of the meat in your favorite tuna or chicken salad recipe; dice and add to a vegetable stir-fry; add leftover silken tofu to smoothies.
Per serving: 263 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrates; 10 g protein; 4 g fiber; 368 mg sodium; 549 mg potassium.
Nutrition Bonus: Vitamin C (280% daily value), Vitamin A (50% dv), Calcium (25% dv), Magnesium (18% dv).
Exchanges: Exhanges: 2 fruit, 1 vegetable, 1 medium-fat meat, 1 1/2 fat
More From EatingWell
These healthy fruit bars are the perfect snack to put in your...
Celebrate summer with our summer dessert recipes made with...This collection of healthy potluck recipes is full of crowd-...These healthy bean salad recipes bring fresh summery life to the...
Brownies and blondies are crowd-pleasing desserts for any...
Our low-calorie pasta salad recipes will be a favorite dish...
Whether you're looking for a quick breakfast or a refreshing...
A tall glass of iced tea on a hot day is refreshing, and it...
If you’re in a rush and thinking about skipping breakfast,...
Using healthy ingredients such as nuts, dried fruit and whole...
Spinach might have made Popeye strong, but what he probably...
There’s no better way to celebrate Mother’s Day than by...
Sunscreen helps keep your skin healthy and beautiful,...
Save your waistline and your wallet with these quick and...
Our breakfast casserole recipes are a satisfying way to start...
We love Mexican meals, but often the differences between...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- EatingWell Serves Two