FOX4: FAME: Pineapple-Tofu Sheet Pan Meal with Walnuts

 2 minutes

Grace Hoffman, Nutritional Coordinator with Saint Luke's Mid America Heart Institute and the Food As Medicine Everyday (FAME) program, shares a heart healthy recipe with the FOX4 morning show.

Food as Medicine Everyday (FAME) is a 10-week program offering nutrition education classes on a variety of topics to help improve diet and lifestyle. You’ll learn simple techniques to cook tasty, nutritious meals.Saint Luke’s Muriel I. Kauffman Women’s Heart Center is a founding member of the Food as Medicine Institute Alliance.

Ingredients

  • 16 oz extra firm tofu
  • 3 cups broccoli florets
  • 1 red bell pepper, chopped
  • 1 small red onion, chopped
  • 1 cup walnuts
  • 1 cup canned pineapple chunks (no sugar added)

Sauce

  • ½ cup pineapple juice (from can)
  • 1/3 cup reduced sodium soy sauce (or coconut aminos or tamari)
  • ¼ cup fresh lime juice
  • 2 tbsp avocado oil
  • 2 garlic cloves, minced
  • 2 tsp sriracha (optional)

To serve

  • Whole grain (such as brown rice or quinoa)
  • ¼ cup cilantro, chopped

Directions

  1. Preheat oven to 400 degrees and line baking sheet with foil.
  2. Press tofu: wrap tofu in a clean kitchen towel or paper towels and place on a cutting board. Place a heavy pan on top of tofu. Let sit for 20-30 minutes to press. Cut tofu into 1-inch cubes.
  3. In a large bowl, mix tofu, broccoli, peppers, red onion, walnuts, and pineapple chunks.
  4. In a medium bowl, mix the sauce ingredients and pour over the tofu and vegetables.
  5. Place all ingredients on a sheet tray and bake for 15-20 minutes. Top with cilantro and serve with brown rice.

Adapted from California Walnuts