Pineapple Tofu Stir-Fry

Name: Pineapple Tofu Stir-Fry
Total time: 35 min
Ingredients: 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

Rating: 4.57 stars

14 Ratings
8 Reviews

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.

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Recipe Summary

total:

35 mins

Servings:

Nutrition Profile:

Low-Calorie

Dairy-Free

Gluten-Free

Vegetarian

Vegan

High Calcium

Bone Health

Healthy Aging

Healthy Immunity

Nutrition Info

Directions

Step 1

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.

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Step 2

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.
Step 3

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

Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.

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.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Serving Size: 1 1/2 cups

Per Serving:

269 calories; protein 10.2g; carbohydrates 34.8g; dietary fiber 3.6g; sugars 26.1g; fat 11.5g; saturated fat 1.4g; vitamin a iu 2649.3IU; vitamin c 117.9mg; folate 66.6mcg; calcium 235.8mg; iron 2.6mg; magnesium 68.6mg; potassium 534mg; sodium 362.7mg; thiamin 0.2mg; added sugar 6g.

Reviews (8)

Read More Reviews

14 Ratings

5 star values: 10
4 star values: 3
3 star values: 0
2 star values: 1
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

EatingWell User

02/14/2012

I added onions! YUM! Read More

wgbarns@gmail.com

06/13/2014

Delicious! It was so fresh and delicious even my hubs was in love with it. I doubled the recipe added two heads of bok choy and a serrano chili. I sauteed the chili with the garlic/ginger and added the bok choy stems with the bell pepper then the greens with the pineapple. Amazing flavor with the added kick! Pros: Easy fresh flavorful and filling Read More

EatingWell User

01/26/2012

Excellent I did use a natural can of pineapple with no sugar added or added chemicals... I also added some other various stir fry vegetables with some sweet onions as well. I took the suggestion to add a little red pepper which spiced it up perfectly. i also sauteed the tofu and vegetables in Chili garlic oil and used seasoned rice vinegar instead of plain. All in all my husband LOVED it! And getting him to try tofu has been an adventure:) Pros: healthy Cons: none Read More

EatingWell User

06/28/2013

This was an excellent recipe! The portions really are for two so if you like a bit extra or leftovers make sure to double the recipe. My husband and I loved it and it took very little time for such a delicious recipe. I would add more vegetables and some hot sauce but it definitely stands well on it's own! Read More

HealthyGEO

10/01/2014

Good weeknight meal I used some organic smoked tofu which was great as it had some flavour on its own to start. I also added cashews which I pan roasted after cooking the tofu. I couldn't find rice vinegar so I used white wine vinegar. I found the sauce a bit sweet. You could taste the ketchup. Overall very good but next time I'd probably not bother with the extra sugar. And maybe use a good quality BBQ sauce instead of ketchup. I topped with Jappanese chilli flakes and served with rice. Pros: quick and easy Read More

lfrose2003@hotmail.com

10/30/2011

I enjoyed this dish next time I will add some sliced carrots. The sauce was perfect and there was just the right amount of it. Read More

EatingWell User

10/30/2011

This was awesome and easy to make. I added some thinly sliced green onion to the top. I made my neighbor jealous with how good my apartment smelled from the ginger and garlic. I will be making this again!! Read More

adpiterp@gmail.com

10/29/2011

SUPER Good - will definitely make again! I made this last night and it was absolutely delicious. I followed the recipe to a T. You can also make this with chicken breast. I did add onions for more vegetables. I also put this on top of brown rice. The sauce was fantastic! Will definitely make this again! Pros: vegetables easy great for leftovers delicious Read More

marinagarner@gmail.com