Pineapple, Tofu and Vegetable Stir Fry


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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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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 made this last week to meal prep for my lunches and it was absolutely delicious. I followed the recipe exactly except I used extra firm tofu and a bag of frozen stir fry vegetables, and ate it with brown rice. But I loved it and will definitely be making it again. Maybe with shrimp next time. - 4/30/17

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  • Did it without the tofu, just the veggies. Really good. - 1/8/15

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