Polynesian Stir Fry (Low Fat)

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Recipe submitted by Leah lvh@apk.net

Polynesian Stir Fry (Low Fat)

Ingredients (use vegan versions):

1 teaspoon oil
1/2 cup pineapple chunks (reserve 1/4 cup juice)
1 cup frozen broccoli
1/2 cup each frozen green beans
1/2 cup peas
1 tablespoon minced garlic
1/2 cup reduced fat tofu, cubed
1/2 teaspoon Chinese 5 spice mixture
Soy sauce

Directions:

Heat oil and pineapple juice in pan over medium heat. Add garlic and 5-spice and cook 1 minute. Add frozen veggies. Cook, stirring often, until mostly thawed. Add tofu. Cook 2 minutes, stirring often. Add rice. Continue to cook, stirring frequently, until heated through. Add soy sauce to taste.

Serve hot and enjoy!

Serves: 1-2

Preparation time: 15 minutes

my oh my, this sounds delicious! i absolutely looove pineapples!! thankyou!!

Archived comment by: carrie lynn


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littleveg

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Re: Polynesian Stir Fry (Low Fat)

« Reply #1 on: June 06, 2007, 12:25:20 PM »

OMG! I made this last night for dinner with snow peas and mushrooms! Amazing! I "freeze n squeeze"d the tofu, cubed it, and put it in the oven for a few minutes to firm it up a little before tossing it in with the sauteed veggies. SOOO perfect. Oh yeah, and for the sauce I made it without oil and just sauteed the garlic in the pineapple juice and a couple tbsp of soy sauce then added the veggies. Then plopped in the tofu... :PERFECT - sweet and salty! Cheesy

MMM! Will definitely make this again!


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simplyfemale

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Re: Polynesian Stir Fry (Low Fat)

« Reply #2 on: July 15, 2007, 01:06:40 PM »

What is Chinese Five Spice? I live in the Caribbean and have to make my own spice blends but the recipe looks tasty and I want to try it.


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Nima_toad

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Re: Polynesian Stir Fry (Low Fat)

« Reply #3 on: July 15, 2007, 03:23:22 PM »

Quote from: simplyfemale on July 15, 2007, 01:06:40 PM

What is Chinese Five Spice? I live in the Caribbean and have to make my own spice blends but the recipe looks tasty and I want to try it.

Hallo - Chinese five spice is a blend of star anise (more traditional), ground cassia (hard to find, substitute cinnamon), ginger root (dried and powdered), pepper corns (preferably Szechuan peppercorns, or regular black) and cloves. This is one of the more typical combinations, but there are others as well. They're all ground together. Proportions vary based on individual taste. Hope this works for you!


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queen bee

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Re: Polynesian Stir Fry (Low Fat)

« Reply #4 on: July 19, 2007, 10:54:13 PM »

i love how simple and quick this is!! thanks for sharing!


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jessesmum

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Re: Polynesian Stir Fry (Low Fat)

« Reply #5 on: July 22, 2007, 08:20:49 AM »

I made this last night for supper using fresh broccoli & green beans. I doubled it because 1 or 2 servings just isn't enough for us. I also popped the tofu in the oven for a bit & used no oil for a perfectly fat-free dinner.

I was a little confused with the recipe because it says to 'add rice' & yet there, is no rice mentioned in the ingredients. Is it suppose to be, 'serve with rice'?

A very nice recipe


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