Total Preparation and Cook Time: 40 minutes
Serves: 4; 1 ½ cups each
Per Serving: 255 calories, 12g fat, 32g carbs, 10g protein, 0mg chol, 4g fiber, 368mg sodium
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet). All vegetables need to be well cooked.
Ingredients:
2 Tbsp canola oil, divided
2 Tbsp minced garlic
2 tsp cornstarch
3 Tbsp rice-wine vinegar
1 large green bell pepper, cut into 2-inch strips
1 14-ounce pkg extra-firm water-packed tofu, drained, rinsed and cut into ½-inch cubes
2 Tbsp ketchup
2 Tbsp reduced-sodium soy sauce
1 Tbsp brown sugar
1 large red bell pepper, cut into 2-inch strips
1 20-ounce can pineapple chunks or tidbits, packed in juice
Cooking Directions:
- Drain and set aside pineapple, reserving ¼ cup of the juice. Whisk the reserved pineapple juice, vinegar, ketchup, soy sauce and sugar in a medium bowl until smooth. Place tofu in a large bowl; toss with 3 tablespoons of the sauce. Let marinate for at least 5 minutes and up to 30 minutes.
- Meanwhile, add cornstarch to the remaining sauce and whisk until smooth. (If you like, add a pinch of crushed red pepper or chile-garlic sauce to give the sauce a little heat.)
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the pan using a slotted spoon; whisk any remaining marinade into the bowl of reserved sauce. Cook the tofu, stirring every 1-2 minutes, until golden brown, 7-9 minutes total. Transfer to a plate.
- Add the remaining oil to the pan and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add red and green peppers and cook, stirring often, until tender, 2-3 minutes. Pour in the reserved sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple and cook, stirring gently, until heated through, about 2 minutes more.
Recipe from: Eating Well, October/November 2005 issue