Teriyaki Tofu and Pineapple Bake

 

I cannot believe this food blog has been up and running for almost two whole months and still has not seen a tofu recipe. Today, I am here to change that! Tofu is often one of those dishes that often is looked at with great confusion, cause I mean seriously, what is it really? For those of you dying with curiosity, tofu is made of soybeans, water, and a curdling agent (what makes it thick). Tofu is very high in calcium and protein, which is one reason it is frequently seen in vegetarian diets- because it is able to provide the protein meat would without the meat! The best part about tofu, besides it being extremely easy to prepare, is that tofu absorbs flavor remarkably well. Whatever marinade or sauce you use in the cooking process will be the flavor the tofu takes on- it does not have a distinct flavor of its own. Thus, you can cook tofu using the same method over and over, but with each new marinade you’ll create an entirely new dish. The possibilities are endless!

The recipe I am sharing with you today calls for baking tofu slices tossed together with cubed fresh pineapple in a teriyaki marinade.  The sauce is fantastic and the addition of the pineapple creates a sweet tanginess to the dish. Throw the tofu and pineapple over a bed of red-pepper cous cous (as is pictured), or serve it over roasted asparagus and red peppers, brown rice, or quinoa, and you have yourself a quick, easy, and nutritional dinner. Shake things up, try something new! Your tummy will thank you for it.

Ingredients:

  • 1 14-oz. pkg. extra-firm tofu
  • ½ large pineapple, peeled, cored, and cut into 12 ¾-inch cubes
  • ½ cup low-sodium soy sauce
  • ½ cup mirin
  • 1 Tbs. toasted sesame oil
  • 1 Tbs. minced fresh ginger
  • 2 cloves garlic, minced (2 tsp.)
  • 2 tsp. maple syrup
  • 1 pinch red pepper flakes
  • 2 tsp. arrowroot powder

Directions:

  1. Preheat oven to 375°F and line a baking dish with aluminum foil.
  2. Drain your tofu by taking it out of it’s package, and squeezing it between towels or paper towels to remove any extra water.*
  3. Cut the block of tofu into small cubes (drain the water again if necessary. I suggest it!)
  4. In a skillet, simmer the soy sauce, mirin, oil, ginger, garlic, maple syrup, and red pepper flakes together for 3 minutes over medium heat.
  5. In a small bowl, combine the arrowroot powder and 1/4 cup plus 1 Tbs. cold water.
  6. Add the arrowroot powder to the skillet, and simmer an additional 2 minutes, or until the sauce begins to thicken.
  7. Pour the sauce over the tofu and pineapple, flipping and moving the tofu around while doing so in order to assure that every piece is coated.
  8. Bake for 30 minutes, flipping the tofu and pineapple pieces once to keep them evenly coated in the sauce.

Notes and Tips!:

  • I usually try and remove water from my tofu with dry paper towels multiple times- both while it is one whole block, and also once it has been cut into cubes. The more water is removed the greater chance it has for getting crispier!
  • This recipe was inspired from an article on page 64 of Vegetarian Times magazine, January/February 2012 edition.

 

6 thoughts on “Teriyaki Tofu and Pineapple Bake

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