Tofu and Broccoli with Pinapple Sauce Recipe

Looking for an easy Tofu and Broccoli with Pinapple Sauce recipe? Learn how to make Tofu and Broccoli with Pinapple Sauce using healthy ingredients.


Submitted by mgavarny

Makes 4 servings



Recipe taken from http://blog.fatfreevegan.com/2006/04/tofu-and-broccoli-with-pineapple-sauce.html

Recipe Ingredients for Tofu and Broccoli with Pinapple Sauce


Sauce (put all sauce ingredients into blender and puree until smooth):
3/4 cup pineapple chunks in juice
1/2 cup water
2 tablespoons lime juice
1/4 cup maple syrup
2 cloves garlic
2 tsp. soy sauce
1 tbsp. white miso
1 tsp. ginger paste
1 tsp. sesame oil

Other Ingredients:
1 pound extra-firm tofu, lightly pressed to remove water and cut into 8 slices
1/2 medium onion, cut into thin wedges
1 1/4 cup pineapple chunks, (I used what was left of a 16-ounce can after removing enough for the sauce)
1 bunch broccoli, cut into florets and lightly steamed
1/8 cup sliced green onions
1/8 tsp black sesame seeds for garnish

Recipe Directions for Tofu and Broccoli with Pinapple Sauce

  1. Preheat the oven to 375. Lay the tofu in an oiled baking dish, sprinkle the onion over it, and pour the prepared sauce on top. Cover and bake for 25 minutes. Remove the cover and add the pineapple chunks and bake uncovered for 10 more minutes. (If you want, you can turn the broiler on for part of this time to brown the pineapple slightly.)

  2. Serve by placing the tofu and broccoli over a bed of rice and spooning sauce and pineapple pieces over all. Sprinkle with sliced green onions and sesame seeds.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 426.9g
Amount Per Serving
Calories
278
Calories from Fat
79
% Daily Value*
Total Fat
8.8g
14%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
374mg
16%
Potassium
820mg
23%
Total Carbohydrates
40.1g
13%
Dietary Fiber
6.2g
25%
Sugars
23.6g
Protein
17.0g
Vitamin A 21% Vitamin C 296%
Calcium 31% Iron 22%
* 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
  • High in calcium
  • Very high in manganese
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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