More
Close

Caribbean Tofu with Black Beans and Rice

Caribbean Tofu with Black Beans and Rice

0
Login to rate this recipe.
Rated: 0
  • Makes: 4 servings
  • Prep 20 mins
  • Marinate 30 mins
  • Cook 15 mins
  • Serving Size: 1 slice tofu, 2/3 cup rice mixture, and 3/4 cup snap peas
  • Carb Grams Per Serving: 38

Ingredients

  • 1 8 - ounce can pineapple tidbits (juice pack)
  • 1/4 cup snipped fresh cilantro
  • 2 tablespoons tamarind paste
  • 2 tablespoons canola oil
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 16 - 18 - ounce package firm or extra-firm water-packed tofu (fresh bean curd), drained and cut into 4 lengthwise slices
  • 1/3 cup quick-cooking brown rice
  • 2/3 cup water
  • Nonstick cooking spray
  • 1 cup canned lower-sodium black beans, rinsed and drained
  • 2 green onions, thinly sliced
  • 1/4 teaspoon crushed red pepper
  • Lime wedges and fresh cilantro sprigs (optional)

Directions

  1. Drain pineapple, reserving juice. In a 2-quart shallow baking dish combine pineapple juice, 2 tablespoons of the cilantro, the tamarind, oil, garlic, salt, and pepper. Add tofu, turning to coat. Marinate at room temperature for 30 minutes, turning tofu once halfway through marinating time.
  2. Meanwhile, in a small saucepan combine rice and the water. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until rice is done.
  3. Coat an unheated nonstick grill pan with cooking spray. Preheat over medium-high heat. Transfer tofu slices to grill pan, reserving marinade in the baking dish. Cook tofu for 6 minutes or until heated through and browned, turning once halfway through cooking.
  4. Add drained pineapple, the reserved marinade from dish, the black beans, green onions, and crushed red pepper to the cooked rice, stirring to combine. Return to heat to warm.
  5. Place tofu slices on four serving plates. Spoon rice mixture over tofu. If desired, garnish with lime wedges and cilantro. Serve with snap peas.
  6. Makes 4 (1 slice tofu, 2/3 cup rice mixture, and 3/4 cup snap peas each)

Tip

  • Side: 3 cups steamed sugar snap peas

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 315 cal., 12 g total fat (1 g sat. fat), 277 mg sodium, 38 g carb. (6 g fiber, 12 g sugars), 16 g pro.

Diabetic Exchanges

Vegetables (d.e): 1.5; Medium-Fat Meat (d.e): 1; Fat (d.e): 1; Starch (d.e): 2;