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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 286.3
  • Total Fat: 9.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 479.8 mg
  • Total Carbs: 44.5 g
  • Dietary Fiber: 7.1 g
  • Protein: 15.6 g

View full nutritional breakdown of Pineapple, Tofu and Vegetable Stir Fry calories by ingredient
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Pineapple, Tofu and Vegetable Stir Fry

Submitted by: FLOWERDALEJEWEL

Introduction

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.

This is based on a recipe from the Eating Well website, with just a few tweaks
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.

This is based on a recipe from the Eating Well website, with just a few tweaks

Number of Servings: 2

Ingredients

    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.







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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    I added water chestnuts, stirfry veggies (frozen bag), and 1/2 a cup of leftover turkey tenderloin to mine. Yum! Even my husband liked this- and he's not a tofu fan. - 1/4/11

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  • Incredible!
    1 of 1 people found this review helpful
    First attempt at making anything with tofu, and very happy with the result. I cut up loads of extra veggies to go in it and it was delicious. - 3/27/11

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  • Very Good
    1 of 1 people found this review helpful
    Yummy!! It took me a while to prepare it but a very easy and healthy dish. - 10/14/08

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  • I have make a recipe almost like this one but without the ketchup, Plus I add more ginger, mushrooms and serve this with steamed rice. Our roots are vegetarian and Asian, so this is one of our staples. Thanks for the portions, passed to my son, I just pinch and toss! - 10/27/13

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  • 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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  • yum yum yum - 2/14/13

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  • 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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  • 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
    ex - 1/31/10

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  • I used a pkt of frozen stir fry vegetables for this.
    The flavour was great, I will definitely have this again. - 10/16/08

    Was this review helpful?   yes  No