Pineapple Tofu Stir-Fry

From EatingWell

2 servings, 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes

Nutrition Profile:
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium |

Ingredients:

• 1 - 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved ( I would use fresh)
• 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
• 3 teaspoons canola oil, divide
• 1 tablespoon minced garlic
• 2 teaspoons minced ginger
• 1 large bell pepper, cut into 1/2-by-2-inch strips

Preparation:

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.

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

Nutrition:

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).

Exchanges: Exhanges: 2 fruit, 1 vegetable, 1 medium-fat meat, 1 1/2 fat

Source: Helping Reshape the World Newsletter, 04/27/10