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Tofu Pineapple Stir-Fry

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $1.6

$1.60 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian side dish
spoonacular Score:64%

Spoonacular Score: 64%

 

Tofu Pineapple Stir-Fry could be just the gluten free, dairy free, and pescatarian recipe you've been looking for. This recipe serves 4 and costs $1.6 per serving. One serving contains 249 calories, 7g of protein, and 18g of fat. Head to the store and pick up pineapple, extra tofu, garlic, and a few other things to make it today. From preparation to the plate, this recipe takes approximately approximately 45 minutes. It is brought to you by Foodista. 2 people were impressed by this recipe. Only a few people really liked this side dish. Overall, this recipe earns a pretty good spoonacular score of 65%. Try Pineapple Tofu Stir-Fry, Tofu Stir-fry, and Best Tofu Stir Fry for similar recipes.

Ingredients

Servings:
1 cup
1 cup fresh pineapple
fresh pineapple
1 cup
1 cup extra firm tofu
extra firm tofu
1
1  red bell pepper
red bell pepper
2 stalks
2 stalks celery
celery
0.75 cups
0.75 cups carrot
carrot
4 cloves
4 cloves garlic
garlic
2 Tbsps
2 Tbsps pureed lemongrass
pureed lemongrass
12
12  dried chilies
dried chilies
4 Tbsps
4 Tbsps peanut oil
peanut oil
3 Tbsps
3 Tbsps soy sauce
soy sauce
2 Tbsps
2 Tbsps oyster sauce
oyster sauce
2 tsps
2 tsps sesame oil
sesame oil
0.5 Tbsps
0.5 Tbsps demerara sugar
demerara sugar
1 tsp
1 tsp sambal oelek
sambal oelek
1 cup fresh pineapple
1 cup
fresh pineapple
1 cup extra firm tofu
1 cup
extra firm tofu
1  red bell pepper
1
red bell pepper
2 stalks celery
2 stalks
celery
0.75 cups carrot
0.75 cups
carrot
4 cloves garlic
4 cloves
garlic
2 Tbsps pureed lemongrass
2 Tbsps
pureed lemongrass
12  dried chilies
12
dried chilies
4 Tbsps peanut oil
4 Tbsps
peanut oil
3 Tbsps soy sauce
3 Tbsps
soy sauce
2 Tbsps oyster sauce
2 Tbsps
oyster sauce
2 tsps sesame oil
2 tsps
sesame oil
0.5 Tbsps demerara sugar
0.5 Tbsps
demerara sugar
1 tsp sambal oelek
1 tsp
sambal oelek

Equipment

bowl
bowl
wok
wok
bowl
bowl
wok
wok


Instructions

In a small bowl mix soy sauce, oyster sauce, sesame oil, sambal oelek and sugar together and set aside. In a large wok heat 2 tbsp of peanut oil over high heat. Add chilies and lemongrass and fry until fragrant. Add tofu and stir-fry until golden. About five minutes Remove chilies and tofu and set aside. Add the remainder of the peanut oil to the wok and add the veggies. Stir-fry until the carrot is tender, but the pepper is still slightly crisp. 4-6 minutes. Add tofu and chilies back and pour in the sauce. Toss to coat and let the sauce reduce slightly. 1-2 minutes. Remove from heat and serve immediately over noodles or brown basmati rice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.60
Ingredient
1 cup fresh pineapple
1 cup extra firm tofu
1 red bell pepper
2 stalks celery
¾ cups carrot
4 cloves garlic
2 tablespoons pureed lemongrass
12 dried chilies
4 tablespoons peanut oil
3 tablespoons soy sauce
2 tablespoons oyster sauce
2 teaspoons sesame oil
½ tablespoons demerara sugar
Price
$0.55
$1.68
$0.60
$0.30
$0.17
$0.27
$1.42
$0.05
$0.44
$0.37
$0.34
$0.19
$0.02
$6.39

Tips

Health Tips

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Frozen (and potentially even canned) fruit and vegetables contain as much?if not more?vitamins than fresh versions that have been sitting around the supermarket too long. So don't hesitate to buy canned or frozen goods if your budget or the season doesn't allow for fresh!

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • When buying canned fruit, buy fruit packed in fruit juice and check the label to avoid added sugar. The fruit is sweet enough, it doesn't need any help!

  • get more health tips

Cooking Tips

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
248 Calories
7g Protein
17g Total Fat
17g Carbs
24% Health Score
Limit These
Calories
248
12%

Fat
17g
27%

  Saturated Fat
2g
18%

Carbohydrates
17g
6%

  Sugar
9g
11%

Cholesterol
0.0mg
0%

Sodium
1075mg
47%

Get Enough Of These
Protein
7g
15%

Vitamin A
5452IU
109%

Vitamin C
61mg
74%

Manganese
0.74mg
37%

Vitamin E
2mg
20%

Vitamin B6
0.27mg
13%

Vitamin K
12µg
12%

Copper
0.24mg
12%

Potassium
424mg
12%

Fiber
2g
12%

Phosphorus
115mg
12%

Iron
1mg
10%

Magnesium
39mg
10%

Folate
39µg
10%

Vitamin B1
0.14mg
9%

Vitamin B3
1mg
9%

Vitamin B2
0.14mg
8%

Calcium
56mg
6%

Zinc
0.75mg
5%

Vitamin B5
0.38mg
4%

Selenium
1µg
2%

covered percent of daily need

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