Archive for June, 2013

Pineapple Tofu Stir-Fry

Saturday, June 1st, 2013

Pineapple Tofu Stir-FryAt last – a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.

This delicious dish is recommended for vegetarian and vegan diets.


1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved

5 teaspoons rice vinegar

1 tablespoon soy sauce

1 tablespoon ketchup

2 teaspoons brown sugar

7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes

1 teaspoon cornstarch

3 teaspoons canola oil, divided

1 tablespoon minced garlic

2 teaspoons minced ginger

1 large bell pepper, cut into 1/2-by-2-inch strips


Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

Serves 2

Nutrition information:

Nutrition (per serving) Calories 263; Total Fat 12 g; Saturated Fat 1 g; Monounsaturated Fat 5 g; Sodium 368 mg; Carbohydrate 34 g; Fiber 4 g; Protein 10 g; Potassium 549 mg.