Pineapple, Tofu and Vegetable Stir Fry
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
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
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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.
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.
Member Ratings For This Recipe
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JAMIEWRITER
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CD8618303
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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RAVEN_X13
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MANJIRI
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HOLLYM48