Swicy Pineapple-Walnut Sheet Pan Dinner

By Jackie Topol, MS, RD (Culinary Nutrition Collaborative)
Total Time
50 Mins
Serves
6
Serving Size
1 1/2 cups
Meal
Dinner

DESCRIPTION

This vibrant sweet and spicy meal comes together in a flash and is easily customizable to suit everyone's preferences. Swap tofu for chicken or shrimp or use another vegetable like zucchini or snap peas if desired.

Prep Time
30 Mins
Cook Time
20 Mins
Total Time
50 Mins
Calories
315
Total Fat
20
Saturated Fat
1.6
Polyunsaturated Fat
9
Monounsaturated Fat
5
Cholesterol
0
Sodium
590
Carbohydrates
22
Dietary Fiber
5
Total Sugars
9
Added Sugars
0
Protein
14
Vitamin D
0 (0%DV)
Calcium
271 (27%DV)
Iron
2 (15%DV)
Potassium
560 (11%DV)

Ingredients

  • 16 oz extra firm tofu
  • 3 cups broccoli florets
  • 2 bell peppers, chopped
  • 1 small red onion, chopped
  • 1 cup California walnuts
  • 1 cup canned pineapple chunks (no sugar added)
  • 1/2 cup pineapple juice (reserved from can)
  • 1/3 cup reduced sodium soy sauce (or coconut aminos or tamari)
  • 1/4 cup lime juice
  • 2 tablespoons neutral oil (such as avocado oil)
  • 2 teaspoons sriracha
  • 2 garlic cloves, minced
  • 1 tablespoon grated ginger
  • To garnish: 1/4 cup chopped cilantro

Preparation

  1. Preheat oven to 400 degrees and line sheet tray with aluminum foil.
  2. Wrap tofu in a kitchen towel or several paper towels and place on a cutting board or large plate. Place a heavy pan on top of the wrapped tofu and let sit for about 20-30 minutes to press the tofu, then cut into 1-inch cubes.
  3. In a large bowl, mix together the tofu, broccoli, peppers, red onion, walnuts and pineapple chunks.
  4. In a medium bowl, mix together the remaining ingredients and then pour over the tofu and vegetable mixture.
  5. Place all ingredients on a sheet tray and bake for 15-20 minutes. Top with cilantro and serve with rice.

Notes

  1. This recipe can be made gluten free by using coconut aminos/tamari.