Fried Rice with Pineapple and Tofu/CL

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* Exported from MasterCook *

 

Fried Rice with Pineapple and Tofu

 

Recipe By :Cooking Light, April 2000

Serving Size : 7 Preparation Time :0:00

Categories : Meatless Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 14-ounce package firm tofu -- drained and cut into 1/2 " cubes

2 tablespoons roasted peanuts or peanut oil -- divided

1/4 teaspoon salt

1 cup (1/2-inch) pieces red bell pepper

3/4 cup thinly sliced green onions

1 cup shelled green peas

1/4 pound snow peas -- trimmed and cut lengthwise into thin strips

4 cups cooked long-grain brown rice -- chilled

1/4 cup chopped fresh cilantro -- divided

1 15 1/4-ounce can pineapple chunks in juice -- drained

1/4 cup low-sodium soy sauce

1 tablespoon chopped unsalted dry roasted peanuts

 

1. Place tofu between paper towels until barely moist. Heat 1 tablespoon oil in

a large nonstick skillet or stir-fry pan over

medium-high heat. Add tofu, and cook 8 minutes or until golden. Sprinkle with

salt. Remove tofu from pan.

 

2. Heat 1 tablespoon oil in pan over medium-high heat. Add bell pepper and

onions, and sauté 2 minutes. Add peas, and sauté 30

seconds. Stir in rice, and cook 2 minutes. Add tofu, 2 tablespoons cilantro, and

pineapple; cook 1 minute, stirring gently. Remove

from heat. Stir in soy sauce and peanuts. Sprinkle with 2 tablespoons cilantro.

Yield: 7 servings (serving size: 1 cup).

 

CALORIES 256(30% from fat); FAT 8.5g (sat l.4g, mono 3.lg, poly 3.4g); PROTEIN

10.3g; CARB 36.5g; FIBER 4.5g; CHOL 0mg; IRON 4.9mg;

SODIUM 375mg; CALC 102mg

 

Source:

" Deborah Madison "

S(Scanned by):

" KES on 8/8/00 "

Copyright:

" 2000 Southern Living Inc. "

 

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Per serving: 139 Calories (kcal); 1g Total Fat; (6% calories from fat); 4g

Protein; 28g Carbohydrate; 0mg Cholesterol; 427mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;

0 Other Carbohydrates

 

NOTES : The brown rice in this dish is nuttier tasting and better for you than

white. Long grain brown rice tends to be a little

milder than short-grain, but whichever you use, be sure to start this recipe

using cold cooked rice.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0