Mr. Wonderful and I were out and about this evening, picking up some groceries, etc when I realized my car outdoor temp registered 17 degrees!!!!!!! Tonight was a toss up, eat poorly and grab some pizza on our way home from shopping or take a marginal amount of effort, 20 minutes and make a real dinner. If I had lost at Weight Watchers this week, I would have absolutely scarfed down some pizza, but since I only maintained, it was this delicious Pineapple Tofu Stir Fry that made me think of an island get-away. Luckily, I had everything except the ginger on hand, so stopped quick at Family Fare on the way home and whipped up this stir fry with some lovely Basmati Rice. Honestly, chopping and all, took me about 25 minutes. I doubled the recipe which is written to feed two as I had the tofu already cubed, and love this kind of thing for lunch the following day. Mr. Wonderful says “what kinda rice is this? It’s fancy, and tastes good.” Yes dear, it is fancy.
PineApple TOFU Stir Fry
- 1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
- Juice of one orange
- 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 (I needed 2 1/2 tsp when I doubled the sauce recipe)
- 3 teaspoons canola oil, divided
- 1 tablespoon minced garlic (I used 2 T of garlic, I love garlic)
- 2 teaspoons minced ginger
- 1 large bell pepper, cut into 1/2-by-2-inch strips (I used half a green and half a red leftover from my veggie tray)
- Whisk the reserved 3 tablespoons pineapple juice, orange 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.
TIPS & NOTES
- Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.
- Storing Tofu: I doubled this recipe so I didn’t have leftover tofu, but if you don’t double it consider this tip: 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.
Per serving: 263 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrates; 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). With rice this was 10 WW points on the new program.
This recipe adapted from my new fave website http://www.eatingwell.com.