Side Dish

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Hawaiian Sticky Tofu
 
Description

This one is sure to please even finicky eaters, especially when served with steamed rice. A real kid-pleaser, too. Serve this with steamed brown basmati rice and raw vegetables for a kid-pleasing meal. Leftovers are delicious cold!

Food as Medicine
Tofu, invented more than 2,000 years ago in China, is an excellent source of protein for those who wish to lose weight. Four ounces provides about 18 percent of the daily value for protein, with virtually no saturated fat and only 86 calories.

 
Ingredients

12-14 oz. extra-firm tofu (not silken), cut into 16 thin slices

Sauce:
6 tablespoons Japanese soy sauce or tamari
2 green onions
1 large clove garlic, peeled
1 teaspoon cornstarch
3/4 teaspoon agar powder (this gives it that sticky quality)
1/2 cup plus 2 tablespoons hot water
1/4 cup maple syrup or *agave syrup
1 1/2 teaspoons vegetarian chicken-like broth powder
1/2 teaspoon powdered ginger
1/2 teaspoon ground mustard powder
14-19 oz. can unsweetened pineapple chunks, drained
1 large green or red bell pepper (or 1/2 of each), seeded and cut into squares

 
Instructions

1. Preheat the oven to 500 degrees F. Quickly brown the tofu slices in a nonstick pan until browned on both sides. Place in one layer in a nonstick or lightly-oiled 9 x 13" baking pan.

2. Place the soy sauce, green onion, garlic, cornstarch, and agar in blender and blend well. Add the remaining ingredients except the pineapple and green pepper. Mix well, then pour into a saucepan and stir over high heat until it boils. Stir and let it boil for about 1 minute. Add the pineapple and green pepper, then pour over the tofu in the pan. Bake for 15 minutes.

*In light of recent research, Dr. Weil no longer recommends agave syrup and suggests substituting an equivalent amount of maple or glucose syrup.


Serves 4
Recipe from "20 Minutes to Dinner" by Bryanna Clark Grogan (The Book Publishing Company, 1997)

Nutrients Per Serving

Calories: 245
Protein: 14.3 grams
Fat: 5.2 grams
Carbohydrate: 36.6 grams
Fiber: 2.9 grams
Cholesterol: 0.0 mg
Vitamin A: 391.8 IU
Vitamin E: 0.0 mg/IU
Vitamin C: 43.8 mg
Calcium: 106.7 mg
Magnesium: 5.7 mg

 

For your free personalized supplement recommendation, visit Dr. Weil's Vitamin Advisor.