Pineapple Tofu Stir Fry Recipe

Looking for an easy Pineapple Tofu Stir Fry recipe? Learn how to make Pineapple Tofu Stir Fry using healthy ingredients.


Submitted by vttrailrunner

Makes 2 servings



From Eating Well. I substituted broccoli for green peppers. Yummy and easy to make.

Recipe Ingredients for Pineapple Tofu Stir Fry

7 ounce pineapple chunks
3 tablespoons pineapple juice
5 teaspoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon ketchup
2 teaspoons brown sugar
7 ounces extra-firm tofu
1 teaspoon cornstarch
2 teaspoons canola oil, divided
1 tablespoon minced garlic
2 teaspoons minced ginger
7 oz broccoli

Recipe Directions for Pineapple Tofu Stir Fry

  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.

  4. Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes

  5. 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.)

  6. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 364.3g
Amount Per Serving
Calories
277
Calories from Fat
100
% Daily Value*
Total Fat
11.1g
17%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
428mg
18%
Potassium
673mg
19%
Total Carbohydrates
34.1g
11%
Dietary Fiber
4.8g
19%
Sugars
19.2g
Protein
14.3g
Vitamin A 15% Vitamin C 236%
Calcium 25% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in manganese
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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