Pineapple, Broccoli, & Tofu with mango apricot ginger sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
12 oz. bag of broccoli florets1 lb. extra firm tofu1 lb. bag of frozen pineapple (or use fresh or canned ) 1/2c. apricot fruit spread3/4c. mango nectar or juice, as needed for a thick sauce4 tbsp Bragg's liquid aminos, to taste (or use soy sauce)1 tsp minced fresh ginger (or use jarred or 1/4 tsp powder)
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.
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.
Nutritional Info 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
Member Reviews