EatingWell Pineapple Tofu Stir Fry - 5 pts

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EatingWell Pineapple Tofu Stir Fry - 5 pts

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

5 teaspoons rice vinegar

1 tablespoon reduced-sodium 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 (See Tip for Two)

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

 

 

1. 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.

2. 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.

3. 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.

 

Makes 2 servings, 1 1/2 cups each

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

 

NUTRITION INFORMATION: Per serving: 263 calories; 12 g fat (1 g sat, 5

g mono); 0 mg cholesterol; 34 g carbohydrate; 10 g protein; 4 g fiber;

368 mg sodium; 549 mg potassium. Nutrition Bonus: Vitamin C (280%

daily value), Vitamin A (50% dv), Calcium (25% dv), Magnesium (18%

dv). Exhanges: 2 fruit, 1 vegetable, 1 medium-fat meat, 1 1/2 fat 2

Carbohydrate Servings

 

TIP: Tips for Two

 

Tofu Storage: Rinse leftover tofu, place in a storage container and

cover with water; it keeps up to 4 days in the refrigerator if the

water is changed every day or 2; freeze tofu for up to 5 months.

(Freezing tofu yields a pleasingly chewy result that some people

prefer. Don't be surprised if the frozen tofu turns a light shade of

caramel.)

 

Uses: Crumble and use instead of the meat in your favorite tuna or

chicken salad recipe; dice and add to a vegetable stir-fry; add

leftover silken tofu to smoothies.

 

MAKE AHEAD TIP: To make ahead: The tofu can marinate (Step 1) for up

to 30 minutes.

 

Source: EatingWell This Week, march 13, 2007

Formatted by Chupa Babi in MC: 03.13.-7

 

At 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.

 

ChupaNote: double the garlic, double the ginger, start with 1/2 t. red

pepper flakes in the oil and work your way up after you finish cooking.

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