Fried Rice with Pineapple and Tofu

The brown rice in this dish is nuttier-tasting and better for you than white. Long-grain brown rice tends to be a little milder than short-grain, but whichever you use, be sure to start this recipe using cold cooked rice.

Yield: 7 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 256
  • Calories from fat: 30%
  • Fat: 8.5g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 3.1g
  • Polyunsaturated fat: 3.4g
  • Protein: 10.3g
  • Carbohydrate: 36.5g
  • Fiber: 4.5g
  • Cholesterol: 0.0mg
  • Iron: 4.9mg
  • Sodium: 375mg
  • Calcium: 102mg

Ingredients

  • 1 (14-ounce) package firm tofu, drained and cut into 1/2-inch cubes
  • 2 tablespoons roasted peanuts or peanut oil, divided
  • 1/4 teaspoon salt
  • 1 cup (1/2-inch) pieces red bell pepper
  • 3/4 cup thinly sliced green onions
  • 1 cup shelled green peas
  • 1/4 pound snow peas, trimmed and cut lengthwise into thin strips
  • 4 cups cooked long-grain brown rice, chilled
  • 1/4 cup chopped fresh cilantro, divided
  • 1 (15 1/4-ounce) can pineapple chunks in juice, drained
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon chopped unsalted, dry-roasted peanuts

Preparation

  1. Place tofu between paper towels until barely moist. Heat 1 tablespoon oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add tofu, and cook 8 minutes or until golden. Sprinkle with salt. Remove tofu from pan.
  2. Heat 1 tablespoon oil in pan over medium-high heat. Add bell pepper and onions, and sauté 2 minutes. Add peas, and sauté 30 seconds. Stir in rice, and cook 2 minutes. Add tofu, 2 tablespoons cilantro, and pineapple; cook 1 minute, stirring gently. Remove from heat. Stir in soy sauce and peanuts. Sprinkle with 2 tablespoons cilantro.
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