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Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies

Posted Mar 01 2012 7:42pm

Two facts.
1. Waste and I are not friends. 2. Kids have no problem with waste.

For example. I bought Band-Aids with Tinkerbell on them.
Every morning my daughter asks me if she can have a Band-Aid.

“Where is the booboo?”
She inspects her hands, brow wrinkling in thought.
“Right here.” Pointing to her fingertip.
I lean down, “that is the red marker you drew all over my recipe with.”
“You aren't bleeding and we don’t need to waste a Band-Aid.”
“What’s waste?” She asks.
“Waste is when you don’t use something and just throw it away.”
“So it goes to the trash mountain? That is full of diapers?” she asks.
“Yes, that is correct.”
Again the brow wrinkling and contemplation. 

She looks up. “Can I have a Band-Aid?” she asks.

Sigh.  She's three, so I'll cut her some slack.

The next day she wanted some pineapple. She ate the entire can and I stared at the juice, contemplating what to do with it.  Hmmmm, I thought, hmmmm. This would make a great marinade when paired with soy sauce or miso. I don’t use enough miso so I went with that.

So, in the continuation of my War on Waste, this recipe was born.

A little salty from the miso, a little sweet/tart from the pineapple and nice spice from the curry.  This went perfectly with my stir fried rice and cabbage to create a sort of Asian-Indian fusion.
Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies Rice recipe inspired by Eating Well
Serves about 4-6 Printable Recipe Vegan, Gluten Free, Dairy Free

Tofu Ingredients
1 block firm organic tofu
1 cup pineapple juice
2 Tbsp curry powder
2 heaping Tbsp white miso
2 tsp dark sesame oil

Rice Ingredients
2 cups cooked basmati rice
2 teaspoons canola oil
1 onion, diced
2 carrots cut into matchsticks
4 cups cabbage, shredded
1 cup sliced green onion
3 cloves garlic, minced
1/2 to 1 tsp dried ginger
1 1/2 Tbsp Bragg Liquid Aminos
2 Tbsp rice vinegar
1 tsp toasted sesame oil
Hot red pepper sauce, to taste

Directions

1. Press tofu 1 hour to overnight to remove water. Cut into 1 inch cubes. Whisk marinade in a small bowl and pour over tofu. Marinate overnight. 


2. Preheat oven to 375. Spray a baking sheet with cooking spray; add tofu and bake 30 to 40 minutes or until golden.


3. Heat canola oil in a wok or straight sided skillet over medium-high heat; add onion and carrot and cook about 5 minutes. Add cabbage, green onion, garlic and ginger; cook an additional two minutes or until veggies are softened.


4. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Remove from the heat; stir in sesame oil and hot sauce.
<><><><> <><><><> <><><><> <><><><> <><><><> 122.1 8.8 g 1.4 g 4.8 g 2.3 g 0.0 mg 33.3 mg 324.3 mg 14.3 g 3.1 g 8.7 g 13.5 g 3.50% 0.10% 9.40% 12.00% 0.00% 0.30% 58.40% 21.20% 11.10% 19.20% 16.80% 89.20% 3.30% 2.00% 18.30% 7.40% 21.80% 11.90% 11.30% 161.6 3.5 g 0.3 g 1.2 g 1.8 g 0.0 mg 440.8 mg 122.5 mg 31.0 g 1.1 g 3.7 g 800.1 g 60.20% 0.00% 4.30% 5.50% 0.00% 3.30% 1.60% 1.50% 2.10% 5.10% 1.50% 10.80% 6.90% 1.00% 1.90% 1.30% 0.90% 10.60% 0.90%
Tofu Nutrition Facts
4 Servings
Amount Per Serving
Calories
Total Fat
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
Sodium
Potassium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin B-12
Vitamin B-6
Vitamin C
Vitamin D
Vitamin E
Calcium
Copper
Folate
Iron
Magnesium
Manganese
Niacin
Pantothenic Acid
Phosphorus
Riboflavin
Selenium
Thiamin
Zinc
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Rice Nutrition Facts
4 Servings
Amount Per Serving
Calories
Total Fat
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
Sodium
Potassium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin B-12
Vitamin B-6
Vitamin C
Vitamin D
Vitamin E
Calcium
Copper
Folate
Iron
Magnesium
Manganese
Niacin
Pantothenic Acid
Phosphorus
Riboflavin
Selenium
Thiamin
Zinc
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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