added this 18 years ago
Polynesian Stir Fry (Low Fat)
What you need:
1 teaspoon oil
1/2 cup pineapple chunks (reserve 1/4 cup juice)
1 tablespoon minced garlic
1/2 teaspoon Chinese 5 spice mixture
1 cup frozen broccoli
1/2 cup frozen green beans
1/2 cup peas
1/2 cup reduced fat tofu, cubed
soy sauce, to taste
rice, to serve
What you do:
1. Heat oil and pineapple juice in pan over medium heat. Add garlic and 5 spice, and cook 1 minute.
2. Add veggies. Cook, stirring often, until mostly thawed. Add tofu. Cook 2 minutes, stirring often.
3. Continue to cook, stirring frequently, until heated through. Add soy sauce, to taste. Serve with rice.
Serve hot and enjoy!
Preparation Time:
15 minutes
Cooking Time:
Servings:
1-2
SO HOW'D IT GO?
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 :)
i love how simple and quick this is!! thanks for sharing!
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!
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.
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! :D MMM! Will definitely make this again!