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=20

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=20

sauce, ketchup and sugar in a small bowl until smooth. Place tofu in

a=20

medium bowl; toss with 2 tablespoons of the sauce. Let marinate for

5=20

minutes. Add cornstarch to the remaining sauce and whisk until

smooth.=20

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high=20

heat. Transfer the tofu to the skillet using a slotted spoon. Whisk=20

any remaining marinade into the bowl of sauce. Cook the tofu,

stirring=20

every 1 to 2 minutes, until golden brown, 7 to 9 minutes total.=20

Transfer the tofu to a plate.

3. Add the remaining 1 teaspoon oil to the skillet and heat over=20

medium heat. Add garlic and ginger and cook, stirring constantly,=20

until fragrant, about 30 seconds. Add bell pepper and cook, stirring=20

often, until just tender, 2 to 3 minutes. Pour in the sauce and

cook,=20

stirring, until thickened, about 30 seconds. Add the tofu and=20

pineapple chunks (or tidbits) and cook, stirring gently, until

heated=20

through, about 2 minutes more.=20

 

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=20

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

fiber;=20

368 mg sodium; 549 mg potassium. Nutrition Bonus: Vitamin C (280%=20

daily value), Vitamin A (50% dv), Calcium (25% dv), Magnesium (18%=20

dv). Exhanges: 2 fruit, 1 vegetable, 1 medium-fat meat, 1 1/2 fat 2=20

Carbohydrate Servings

 

TIP: Tips for Two

 

Tofu Storage: Rinse leftover tofu, place in a storage container and=20

cover with water; it keeps up to 4 days in the refrigerator if the=20

water is changed every day or 2; freeze tofu for up to 5 months.=20

(Freezing tofu yields a pleasingly chewy result that some people=20

prefer. Don't be surprised if the frozen tofu turns a light shade of=20

caramel.)=20

 

Uses: Crumble and use instead of the meat in your favorite tuna or=20

chicken salad recipe; dice and add to a vegetable stir-fry; add=20

leftover silken tofu to smoothies.

 

MAKE AHEAD TIP: To make ahead: The tofu can marinate (Step 1) for up=20

to 30 minutes.

 

Source: EatingWell This Week, march 13, 2007

Formatted by Chupa Babi in MC: 03.13.07

 

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=20

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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