Pina colada tofu bowls with coconut rice
Pina colada tofu bowls with coconut rice
  • prep: 5 min
  • cook: 20 min
  • total: 25 min
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  • servings:
  • Ingredients

    • 150 g white rice (~ 2/3 cup)
    • 150 ml coconut milk (~ 2/3 cup)
    • 150 ml water (~ 2/3 cup)
    • 1 tbsp oil
    • 200 g extra firm tofu, cut into 1.5cm dice (~ 1 cup when diced)
    • 375 g chopped mixed stir fry veggies (~ 4 1/2 cups) - I used a mixture of mushrooms, carrot, bean sprouts, cabbage, red onion, etc
    • 175 g pineapple chunks (~ 1 cup) - fresh or tinned
    • 1 tbsp soy sauce
    • 1/2 tbsp honey
    • 1 tbsp lime juice
    • Salt
    • Black pepper
    • Small bunch fresh coriander (cilantro), chopped

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 2
    • Amount Per Serving
    • Calories: 428 % Daily Value *
    • Total Fat: 23 g 35.88%
    • Saturated Fat: 15 g 76.53%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1959 mg 81.61%
    • Calcium: 46 mg 4.57%
    • Potassium: 361 mg 10.31%
    • Magnesium: 0 mg 0%
    • Iron: 6 mg 33.31%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 53 g %
    • Dietary Fiber: 5 g 19.5%
    • Sugar: 26 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.13%
    • Vitamin C 225.88%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat5
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables2
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit1 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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