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




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

1 slice tofu, 2/3 cup rice mixture and 3/4 cup snap peas
282 calories; protein 14.7g; carbohydrates 30.7g; dietary fiber 4.9g; sugars 8.9g; fat 11.7g; saturated fat 0.5g; vitamin a iu 189.6IU; vitamin c 7.5mg; folate 8.3mcg; calcium 192.1mg; iron 3.3mg; magnesium 91.7mg; potassium 343.3mg; sodium 314.4mg.

2 starch, 1 1/2 vegetable, 1 fat, 1 medium-fat protein