Serves: 4
Preparation Time: 30 Minute(s)
Marinate Time: 30 Minute(s)
Cook Time: 15 Minute(s)
Ingredients
1/4 cup Wish-Bone Light® Italian Dressing 1/4 cup pineapple juice or orange juice 1 to 2 Tbsp. reduced sodium soy sauce 1 tsp. finely grated fresh ginger 1 package (14 oz.) firm tofu, drained and cut into chunks 1 Tbsp. olive oil 2 cups fresh broccoli florets 4 ounces shiitake or white mushrooms, sliced 1 medium red bell pepper, sliced 2 cloves garlic, finely chopped 1/4 tsp. crushed red pepper flakes 2 cups brown rice, cooked 2 green onions, thinly sliced |
- Combine Wish-Bone Light® Italian Dressing, pineapple juice, soy sauce and ginger.
- In large resealable plastic bag, pour 1/4 cup marinade over tofu; turn to coat. Close bag and marinate 30 minutes.
- In 12-inch nonstick skillet, heat 1 teaspoon Olive Oil over medium heat, and cook tofu, stirring occasionally, 8 minutes or until browned. Remove tofu and set aside.
- In same skillet, heat remaining 2 teaspoons Olive Oil over medium-high heat and cook broccoli, red pepper and mushrooms, stirring occasionally, 5 minutes or until nearly crisp-tender. Add garlic and crushed red pepper and cook, stirring, 30 seconds.
- Return tofu to skillet, then stir in remaining marinade. Cook 2 minutes or until heated through. Serve over rice. Garnish with green onions.
See nutrition information for sodium content.
Nutrition Information per serving
Calories 260, Calories From Fat 80, Saturated Fat 1.5g, Trans Fat 0g, Total Fat 9g, Cholesterol 0mg, Sodium 360mg, Total Carbohydrates 34g, Sugars 6g, Dietary Fiber 4g, Protein 12g, Vitamin A 45%, Vitamin C 140%, Calcium 8%, Iron 15%
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