
By Amber Pizano
Broccoli and Snow Pea Stir Fry with Pineapple and Baked Tofu
Updated at: Thu, 17 Aug 2023 07:30:59 GMT
Nutrition balance score
Great
Glycemic Index
37
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories336.1 kcal (17%)
Total Fat15.7 g (22%)
Carbs34.8 g (13%)
Sugars18.9 g (21%)
Protein19.9 g (40%)
Sodium219.2 mg (11%)
Fiber8.4 g (30%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
FOR THE SAUCE

1 cupwater
warm

¼ cupunsalted peanut butter
natural

1 teaspoonarrowroot powder

1 teaspoonminced ginger

2 teaspoonsliquid aminos

¾ teaspoonred curry powder

¼ teaspoonchili powder

¼ teaspoonground cumin
FOR THE STIR FRY

4 cupsbroccoli florets

2 cupssnow peas
halved

1red bell pepper
sliced

1 cupsliced mushrooms

2 cupscubed pineapple

4scallions
sliced

1 tablespoonsesame seeds
unhulled, lightly toasted
TOFU
Instructions
Step 1
Preheat oven to 375 degrees F.
Step 2
Wrap tofu in a clean absorbent towel and set something heavy on it to press out the liquid. Let sit for 20 minutes. Cut tofu into 1/2-inch pieces and place on a parchment-lined or lightly-oiled baking pan. Bake for 25-30 minutes or until golden and firm.
Step 3
Meanwhile, whisk together water, peanut butter, arrowroot powder, ginger, Bragg's, lime juice and spices until smooth and well combined. Pour into a bowl, add baked tofu and allow to marinate for 5 minutes, stirring occasionally.
Step 4
Heat a large wok or saute pan over medium heat. Using a slotted spoon, scoop tofu into the pan and cook for 2-3 minutes, stirring occasionally. Remove from pan and set aside. Add 1/4 cup water to the pan and when hot, add the broccoli florets, cover and cook for 4 minutes, stirring occasionally and adding additional water as needed to prevent sticking. Add the snow peas, red bell pepper and mushrooms, cover and cook for an additional 5 minutes or until vegetables are crisp tender.
Step 5
Stir in pineapple, scallions, tofu and desired amount of sauce and cook until heated through. Sprinkle with sesame seeds before serving.
Notes
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