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Sweet and Sour Tofu

Total Preparation and Cook Time = 40 minutes

Serves:  4; 1 cups each
Serving Size:  255 calories, 12g fat, 32g carbs, 10g protein, 0mg chol,
4g fiber, 368mg sodium


1 20-ounce can pineapple chunks or tidbits,
packed in juice

1 14-ounce pkg extra-firm water-packed tofu,
drained, rinsed and cut into ½-inch cubes

2 Tbsp canola oil, divided 3 Tbsp rice-wine vinegar
2 Tbsp minced garlic 2 Tbsp ketchup
1 large red bell pepper, cut into 2-inch strips 2 Tbsp reduced-sodium soy sauce
1 large green bell pepper, cut into 2-inch strips 1 Tbsp brown sugar
2 tsp cornstarch

  1. Drain and set aside pineapple, reserving 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.
  2. 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.)
  3. 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.
  4. 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

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