Asian Marinated Tofu with Three Peppers
ingredients
Marinade
1/2 cup unsweetened pineapple juice
1 Tbsp. Splenda
1 Tbsp. hoisin sauce
2 tsp. Reduced-sodium/light soy sauce
1 tsp. grated ginger
1 garlic clove, minced
1/2 tsp. sesame oil
1 lb. extra firm lite tofu, pressed for 1 hour,* drained, and cut into 1 1/2 inch cubes
Stir Fry
2 tsp. canola oil
1 small red onion, halved and sliced
1 small red pepper, cut into thin strips
1 small yellow pepper, cut into thin strips
1 celery stalk, thinly sliced
1/2 cup canned diced pineapple in its own juice
2 tsp. cornstarch
preparation
6 servings
Preparation time: 15 minutes
Cooking time: 15 minutes
Tofu pressing time: 1 hour
1. Combine the marinade ingredients in a medium bowl. Add the pressed tofu and coat to mix. Cover and refrigerate for 2 to 3 hours or overnight.
2. After the tofu has marinated, drain it and reserve the marinade. Set both aside.
3. In a large wok or heavy skillet, heat the canola oil over medium-high heat. Add the reserved tofu and sauté for 5 to 6 minutes until tofu is lightly browned. Remove the tofu from the wok. Set aside.
4. Add the onion, peppers, and celery to the wok and stir fry for 5 minutes until tender, but crisp. Add the pineapple and tofu and stir fry for 1 minute. Add the cornstarch to the reserved marinade and mix well. Add the marinade to the wok and cook for 1 to 2 minutes until the sauce thickens. Serve immediately.
* Tofu is pressed to release as much water as possible so that the tofu is firm and holds its shape during cooking. It also makes the surface of the tofu more porous and therefore more receptive to absorbing flavors. To press tofu, wrap a 1-lb. block of tofu in a few layers of paper towels. Place the wrapped tofu on a plate. Place another plate on top of it. Place a weight (such as a heavy frying pan) to bear down on the plate. Place in the refrigerator for 1 to 2 hours. Remove the weight and top plate. Unwrap the tofu and pour off excess water.
nutrition
Serving size: 1 cup
Fruit Exchanges: 0.5
Vegetable Exchanges: 1
Lean Meat Exchanges: 1
Amount Per Serving
Calories: 96
Calories From Fat: 23
Total Fat: 3 grams
Saturated Fat: 0.3 gram
Cholesterol: 0 milligrams
Sodium: 163 milligrams
Total Carbohydrate: 12 grams
Dietary Fiber: 1 gram
Sugars: 9 grams
Protein: 6 grams




