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Broiled Tofu Stir-fry with Fresh Pineapple Relish

Broiled Tofu Stir-fry with Fresh Pineapple Relish recipe thumbnail

Broiled Tofu Stir-fry with Fresh Pineapple Relish

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Stir-fries are one of the easiest meals to create when you're short on time. If you're transitioning to eating more plant-based meals, stir-fries are a great place to start, since the main focus is on flavours and vegetables—not necessarily meat.

The flavour combinations you can create are endless, but try out this Caribbean-inspired version of a base stir-fry.

Recipe makes 3 servings

INGREDIENTS:


PROTEIN

1lb. broiled firm organic tofu, cut into 1-inch cubes (buy pre-broiled, or follow directions below)

VEGETABLES

1 cup purple or green cabbage, shredded
1 cup carrots, shredded

WHOLE GRAIN

2 cups organic brown rice, cooked

OTHER ESSENTIALS

1 Tbsp. sesame oil

FRESH PINEAPPLE RELISH

(counts as sauce and seasoning)
1/4 large red onion, chopped
1 tsp. sesame seeds
1 cup fresh pineapple, cored and chopped, or use pineapple canned in juice, not syrup (fresh tomato or mango can be used instead)
3 Tbsp. fresh cilantro
1/2 tsp. black pepper, ground
1 tsp. fresh jalapeno, diced
1 fresh lime, juiced, plus 1 tsp. lime zest

TOFU (FROM SCRATCH)

1 lb. firm, organic tofu
Olive or grapeseed oil cooking spray
Low-sodium tamari (optional)


Directions:

BROILED TOFU STIRFRY

1. In a large skillet or wok, heat 1 tablespoon sesame oil and sauté cabbage and carrots.
2. Warm pre-broiled tofu in broiler until well-heated.
3. Add to veggies and sauté until well incorporated.

FRESH PINEAPPLE RELISH

1. Dice fresh pineapple into small pieces.
2. Chop red onion into small pieces. Rinse onion over hot water if you prefer a milder onion taste.
3. Chop cilantro.
4. Combine all ingredients in a bowl. Mix until ingredients are well mixed together.
5. Top stir-fry with 1 to 2 tablespoons of pineapple relish and serve with (or over) brown rice.

TO MAKE BROILED TOFU FROM SCRATCH

Pre-broiled tofu is pretty readily available, but if you can't find it, you can do your own with these simple directions.


1. Pre-heat oven to 400°F.
2. Cut tofu into (1-inch) cubes and arrange them in a single layer on a non-stick baking sheet.
3. Spray tofu with olive oil or grapeseed cooking spray and bake for about 35 minutes; turn oven to broil for the last 5 minutes to give them a nice golden brown color.
4. You can also brush them with a little low-sodium tamari for added flavor.

For more free plant-based recipes, visit www.thriveforward.com. Thrive Forward is a free online program full of recipes and educational content. Register and learn more about whole food, clean, plant-based nutrition for wellness and optimal sport performance at www.thriveforward.com.

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