Fried Rice with Pineapple and Tofu

4 Reviews
ADD YOUR REVIEW
Randy Mayor
Yield
7 servings (serving size: 1 cup)
April 2000
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 256
  • Caloriesfromfat 30%
  • Fat 8.5g
  • Satfat 1.4g
  • Monofat 3.1g
  • Polyfat 3.4g
  • Protein 10.3g
  • Carbohydrate 36.5g
  • Fiber 4.5g
  • Cholesterol 0.0mg
  • Iron 4.9mg
  • Sodium 375mg
  • Calcium 102mg

How to Make It

Step 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.

Step 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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Ratings & Reviews

Char027's Review

Char027
January 25, 2014
This recipe was a "go to" for me when I was a vegetarian. However, I made a few changes to make it easier and more flavorful. 1) I cut my tofu block in half lengthwise & press it between several layers of paper towel with weight (can of veggies) on top for at least 1 hr. in the fridge.( I change the paper towels at least twice.) Then I cut it into the cubes & marinate it in a mixture of soy sauce, garlic powder & red pepper flakes for about 20-30 min.before cooking it. (I do not salt it after cooking since it's been marinated in soy sauce.) 2) I use a frozen bag of stir-fry veggies instead of cutting up the various veggies in the recipe. (But I do still add the cilantro because it's delicious.) But before I add the rice to the skillet, I drain off the water that comes out of the frozen veggies when I cook them. 3) I add lots more seasoning. I use garlic powder and red pepper flakes and about 1/3 cup soy.

EllenDeller's Review

tabbytrap
September 12, 2010
With the following changes, this was just great: browned tofu on nonstick griddle with cooking spray (saved 120 calories!), added a big clove of garlic, a TB of minced ginger, and a hot thai chili. I also used more of each vegetable. Really tasty if you like the salty-hot-sweet combination of flavors. Served with steamed baby bok choi

tabbytrap's Review

ELJaves
February 28, 2010
I found it time consuming and bland. It might have hurt that I didn't use cilantro, but I can't stand the stuff.

ELJaves's Review

EllenDeller
June 24, 2009
N/A