Tofu Pineapple Stir-Fry

Gluten Free
Dairy Free
Health score
24%
Tofu Pineapple Stir-Fry
45 min.
4
247kcal
100%sweetness
13.2%saltiness
33.21%sourness
34.73%bitterness
2.29%savoriness
60.39%fattiness
100%spiciness

Ingredients

  • cup pineapple fresh cut into chunks
  • cup extra tofu firm cubed
  •  bell pepper red cut into one-inch chunks
  • stalks celery sliced
  • 0.8 cup carrots cut into matchsticks
  • cloves garlic minced
  • tablespoons lemon grass pureed
  • 12  chilies dried
  • tablespoons vegetable oil; peanut oil preferred divided
  • tablespoons soya sauce 
  • tablespoons oyster sauce 
  • teaspoons sesame oil 
  • 0.5 tablespoon little demerara sugar 
  • teaspoon frangelico 
  • teaspoon frangelico 

Equipment

  • bowl
  • wok

Directions

  1. In a small bowl mix soy sauce, oyster sauce, sesame oil, sambal oelek and sugar together and set aside.
  2. In a large wok heat 2 tbsp of peanut oil over high heat.
  3. Add chilies and lemongrass and fry until fragrant.
  4. Add tofu and stir-fry until golden. About five minutes
  5. Remove chilies and tofu and set aside.
  6. Add the remainder of the peanut oil to the wok and add the veggies.
  7. Stir-fry until the carrot is tender, but the pepper is still slightly crisp. 4-6 minutes.
  8. Add tofu and chilies back and pour in the sauce.
  9. Toss to coat and let the sauce reduce slightly. 1-2 minutes.
  10. Remove from heat and serve immediately over noodles or brown basmati rice.

Nutrition Facts

Calories247kcal
Protein11.54%
Fat61.59%
Carbs26.87%

Properties

Glycemic Index
53.63
Glycemic Load
4.43
Inflammation Score
-10
Nutrition Score
16.37347826087%

Flavonoids

Apigenin
0.57mg
Luteolin
0.42mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
0.31mg

Taste

Sweetness:
100%
Saltiness:
13.2%
Sourness:
33.21%
Bitterness:
34.73%
Savoriness:
2.29%
Fattiness:
60.39%
Spiciness:
100%

Nutrients percent of daily need

Calories:247.02kcal
12.35%
Fat:17.56g
27.01%
Saturated Fat:2.9g
18.1%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:14.35g
5.22%
Sugar:9.7g
10.77%
Cholesterol:0mg
0%
Sodium:1075.1mg
46.74%
Protein:7.4g
14.8%
Vitamin A:5452.38IU
109.05%
Vitamin C:61.31mg
74.32%
Manganese:0.74mg
36.83%
Vitamin E:2.97mg
19.77%
Vitamin B6:0.27mg
13.37%
Vitamin K:12.82µg
12.21%
Copper:0.24mg
12.14%
Potassium:424.09mg
12.12%
Fiber:2.88g
11.54%
Phosphorus:115.28mg
11.53%
Iron:1.79mg
9.95%
Magnesium:39.7mg
9.93%
Folate:39.38µg
9.85%
Vitamin B1:0.14mg
9.03%
Vitamin B3:1.79mg
8.94%
Vitamin B2:0.14mg
8.31%
Calcium:56.08mg
5.61%
Zinc:0.75mg
5.02%
Vitamin B5:0.38mg
3.83%
Selenium:1.18µg
1.68%
Source:Foodista