Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 295.8
- Total Fat: 13.9 g
- Cholesterol: 0.0 mg
- Sodium: 481.8 mg
- Total Carbs: 45.5 g
- Dietary Fiber: 8.5 g
- Protein: 23.2 g
View full nutritional breakdown of Pineapple, Tofu and Vegetable Stir Fry calories by ingredient
Pineapple, Tofu and Vegetable Stir Fry
Submitted by: FLOWERDALEJEWELIntroduction
Don't let the tofu put you off, this tastes wonderful.You could also add a packet of frozen stir fry vegetables if you wanted a larger vegetable serve. Don't let the tofu put you off, this tastes wonderful.
You could also add a packet of frozen stir fry vegetables if you wanted a larger vegetable serve.
Number of Servings: 2
Ingredients
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7 oz (200 grams) Firm Tofu, cut into 1/2" cubes
3 slices Pineapple (canned) chopped into chunks)
3 Tblspn Pineapple Juice, reserved from can
1 Tblspn Rice vinegar
1 Tblspn Soy Sauce, reduced sodium
1 Tblspn Ketchup, reduced sodium
2 Tsp Brown Sugar
1 Tsp Cornstarch
2 Tsp Canola Oil
1 Tblspn Garlic, minced
2 Tsp Ginger, grated
1 Large Red Bell Pepper, sliced thinly
3 cups Mung Bean Sprouts
1/2 cup Green Onions, sliced
Directions
Whisk the 3 tblspn pineapple juice, vinegar, soy, ketchup and sugar in a small bowl.
Place the cubed tofu in a bowl and marinate with 2 tblspn of the marinade for 5 to 15 minutes.
Whisk the cornstarch with the remaining marinade.
Heat 1 tsp of the oil in skillet over a medium to high heat. Transfer the tofu to the skillet with a slotted spoon. Whisk any remaining marinade into the bowl of sauce.
Cook the tofu until it is golden brown. Remove the tofu onto a plate. Place the other 1 tsp of oil into skillet and stir fry the sprouts, onion, garlic and ginger for @5 minutes, add pineapple and remaining marinade and cook until thickened add the tofu and toss until heated through.
Makes 2 serves @ 1 1/2 cups each.
Number of Servings: 2
Recipe submitted by SparkPeople user FLOWERDALEJEWEL.
Place the cubed tofu in a bowl and marinate with 2 tblspn of the marinade for 5 to 15 minutes.
Whisk the cornstarch with the remaining marinade.
Heat 1 tsp of the oil in skillet over a medium to high heat. Transfer the tofu to the skillet with a slotted spoon. Whisk any remaining marinade into the bowl of sauce.
Cook the tofu until it is golden brown. Remove the tofu onto a plate. Place the other 1 tsp of oil into skillet and stir fry the sprouts, onion, garlic and ginger for @5 minutes, add pineapple and remaining marinade and cook until thickened add the tofu and toss until heated through.
Makes 2 serves @ 1 1/2 cups each.
Number of Servings: 2
Recipe submitted by SparkPeople user FLOWERDALEJEWEL.
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Member Ratings For This Recipe
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Incredible!
2 of 2 people found this review helpful -
Incredible!
1 of 1 people found this review helpful -
Very Good
1 of 1 people found this review helpful -
Very Good
This recipe is great. Definitely adaptable. Note that this is nearly exactly the same as an Eating Well recipe published on its website. - 2/25/13
Reply from FLOWERDALEJEWEL (2/26/13)
Thanks it was from the Eating Well website, but changed a tad. I actually thought I had made mention of it. I've posted a couple of Eating Well recipes here on Sparks
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Very Good
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Incredible!
Trying Tofu for the first time, I picked a good recipe! Used half the sprouts and added cooked Carrot Chips, Snap Peas and sliced Mushrooms. Made a ton and had left overs for days, it just kept getting better. Served over rice with Sriracha Sauce! Had to change nutritional info a bit, but worth it! - 4/6/11
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Incredible!
AT first I thought the marinade sounded like a strange concoction, but it's actually delicious!!! Loved this recipe. I, too, used a frozen stir-fry mix from trader joe's and everything went well together. Loved the addition of pineapple to it; that's why I tried the recipe in the first place!! - 3/17/10
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Very Good
0 of 1 people found this review helpful -
Incredible!
