Baked Sweet and Sour Tofu
with pineapple / broccoli / rice
This is a healthier version of the take-out favorite that usually features deep-fried chicken. To lighten things up without sacrificing flavor in this vegetarian version, pan sear the tofu, add a classic sweet and sour sauce on top and bake the entire dish with some vegetables added in for good measure. Check out this video to see the entire process (video is with chicken but the technique is the same)!
Smarts: The sauce usually served with Sweet and Sour Chicken is super sweet. Since you're making this from scratch, be sure to taste and adjust to your preferences - add more sugar for sweetness or vinegar for sour. You can even add a pinch of chili flakes if you'd like some spice.
Smarts: The sauce usually served with Sweet and Sour Chicken is super sweet. Since you're making this from scratch, be sure to taste and adjust to your preferences - add more sugar for sweetness or vinegar for sour. You can even add a pinch of chili flakes if you'd like some spice.
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Ingredients
Rice (enough for two meals):
- Rice, brown or white (uncooked - enough for 2 meals) - 1 2/3 cups
Baked Sweet and Sour Tofu:
- Tofu, extra firm (vacuum packed preferable) - 16 oz , 1" / 2.5cm cubes
- Broccoli - 12 oz , florets
- Cilantro - 1/4 cup , chopped
- Pineapple chunks, canned in juice (20oz / 567g) - 1 can , drained, juice reserved
- Cornstarch - 1 1/2 Tbsp
- Oil, cooking - 2 Tbsp
- Sweet and sour sauce (ingredients listed separately) - ~1 cup
Sweet and Sour Sauce:
- Pineapple juice - 3/4 cup (reserved from canned pineapple)
- Brown sugar - 3 Tbsp
- Ketchup - 3 Tbsp
- Soy sauce, low-sodium - 2 Tbsp
- Vinegar, rice - 1 Tbsp
- Water - 2 Tbsp
- Cornstarch - 1 1/2 Tbsp
Prep
- Rice - This makes enough for two nights. For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, water (use 2:1 ratio for water to rice), and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead).
- Tofu - If tofu is packaged in water, press out liquid first. Slice into 1" / 2.5cm cubes. (Can be done 1 day ahead)
- Broccoli - Chop broccoli into florets. (Can be done up to 5 days ahead)
- Cilantro - Chop cilantro. (Can be done up to 3 days ahead)
- Pineapple - Place a strainer over a bowl. Pour pineapple into the strainer. Reserve pineapple juice for the sauce and store pineapple pieces separately. (Can be done up to 3 days ahead)
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Make
- Heat oven to 400F / 204C.
-
While oven heats, place a small
saucepan over medium heat with reserved pineapple juice (only the amount listed for sauce; discard any extra), brown sugar, ketchup, soy sauce and vinegar. Whisk together water and cornstarch (the portion for the sauce) and add to sauce while stirring. Simmer sauce until thick, 2 to 3 minutes. Set aside. - Season tofu with some salt and pepper. Toss in cornstarch (the portion for the tofu).
- Heat a Dutch oven with oil over medium-high heat. Add tofu and sear on all sides until golden brown, ~ 6 minutes total.
- Top tofu with broccoli, pineapple pieces and sauce. Cover with a lid (or tightly with foil) and transfer to the oven. Bake, covered, until sauce is bubbling and broccoli is tender, 12 to 15 minutes.
- Reheat rice if made ahead (remember to reserve half for Thursday).
- Divide rice between serving bowls and top with broccoli, pineapple and tofu. Top with cilantro and enjoy!
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