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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 256.5
  • Total Fat: 7.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,009.3 mg
  • Total Carbs: 18.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 17.3 g

View full nutritional breakdown of Pineapple, Broccoli, & Tofu with mango apricot ginger sauce calories by ingredient
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Pineapple, Broccoli, & Tofu with mango apricot ginger sauce

Submitted by: PACHAMAMA2

Introduction

Easy meal to put together, bake or stir fry. Good alone or served on brown rice. Easy meal to put together, bake or stir fry. Good alone or served on brown rice.
Number of Servings: 4

Ingredients

    12 oz. bag of broccoli florets
    1 lb. extra firm tofu
    1 lb. bag of frozen pineapple (or use fresh or canned )
    1/2c. apricot fruit spread
    3/4c. mango nectar or juice, as needed for a thick sauce
    4 tbsp Bragg's liquid aminos, to taste (or use soy sauce)
    1 tsp minced fresh ginger (or use jarred or 1/4 tsp powder)

Directions

Preheat oven to 350 degrees. Cube tofu, chop broccoli and add to casserole dish. Add pineapple. In small bowl, combine fruit spread, liquid aminos (or soy sauce), mango juice, and ginger. Mix or whisk together and pour over casserole contents.
Cover and bake for 20 min., or until broccoli is tender.
You could also make this in a stir fry pan, no oil would be needed with all the liquid.

Number of Servings: 4

Recipe submitted by SparkPeople user PACHAMAMA2.






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