dinner - fried rice with pineapple and tofu

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xposted [veg, elf, eatl]

 

Wonderful stuff! not the usual white rice sweety. nutty brown rice.

 

-pat

 

=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format

 

 

----------[friedrice7.txt]-------

 

* Exported from MasterCook *

 

Fried Rice with Pineapple and Tofu ~7pts

 

Recipe By :KP Slimmer Meals, Hanneman 2002

Serving Size : 3 Preparation Time :0:00

Categories : KPSlim2 Main Dishes

 

Amount Measure Ingredient -- Preparation Method

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

8 ounces Azumaya Tofu Lite Extra Firm -- drained

2 teaspoons peanut oil -- divided, see tip

1/8 teaspoon Five spice powder -- (Thai)

1/8 teaspoon ground pepper

1/8 teaspoon salt

STIR FRY:

5 ounces frozen mixed vegetables -- see tip

1/3 cup frozen peas

1/2 cup chopped red bell pepper -- (half-inch)

2 green onions -- thinly sliced

2 cups cooked brown rice -- chilled

4 tablespoons chopped fresh cilantro -- divided

5 ounces canned pineapple chunks in juice -- chunks only

2 tablespoons low-sodium soy sauce

additional soy for serving

2 tablespoons chopped unsalted dry-roasted peanuts

 

1. TOFU: Cut 1/2-inch slices from tofu block. Press and blot with paper towels

until barely moist. Cut into 1/2-inch cubes. Heat half the oil (see tips) in a

large nonstick skillet or stir-fry pan over medium high heat. Add tofu and stir

fry. When beginning to brown, sprinkle with 5-spice and pepper and continue to

cook for a total of 7 to 8 minutes or until golden. Sprinkle with salt; toss and

remove tofu from pan.

 

2. STIR FRY: Cook the frozen vegetables (see tip). Drain and cool; blot dry with

paper towels. Coarsely chop. Set aside. Heat remaining oil in pan over medium

high setting. Add bell pepper and green onions and saute 2 minutes. Add frozen

vegetables including the peas: saute 1 minute. Make space in the bottom of the

pan. Add the rice; sprinkle with 5-spice powder. Cook rice 1 minutes. Stir to

combine and continue to cook 2 minutes. Add tofu, soy sauce, half the cilantro,

and all the pineapple chunks; Stir gently to combine. Cook 30 seconds. Remove

from heat. Stir in peanuts. Serve; garnish each portions with remaining

cilantro.

 

Per Serving: Calories 353 (23% from fat); 9g Total Fat; 4g Fiber [maximum

allotment is 4g fiber] (7 POINTS)

 

 

PANTRY TIPS : *Oil: a light cold-pressed peanut oil plus a few drops of aromatic

toasted sesame oil. *Spice: McCormick's Thai Seasoning (similar to 5 spice).

*Vegetables: total of 1/2 cup mixed vegetable per main dish serving or 1 1/2

cups total. Original recipe suggested snow peas. Tested with a medley that

included broccoli, celery, onion, waterchestnut, sugar snap peas, green beans,

carrots.

 

Description:

" Leftover brown rice; some canned pineapple "

Source:

" Recipe idea from Oxmoor House's 501 Delicious Heart Healthy Recipes 2001 "

S(Contact):

" http://home.earthlink.net/~kitpath/ "

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

 

Per Serving (excluding unknown items): 353 Calories; 9g Fat (23.0% calories from

fat); 17g Protein; 54g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 611mg

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

 

Serving Ideas : Side dish: peel and cut a large orange; mix with remaining

pineapple and juice; sprinkle with a little sugar if desired.

 

NOTES : Nutty brown rice was very satisfying and combined well with the other

ingredients -- better than white would have. Bob who is not a tofu fan likes

this tofu dish. Great dish for both the daily or occasionally vegetarian. Serves

3 to 6 as entree or side dish. The instruction times were accurate. This recipe

was modified from the original to include more vegetables with more variety;

less oil and slightly less rice and pineapple.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5378