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

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