Delicious Living
Ingredients
  • 8 ounces extra-firm tofu
  • 1½ cups pineapple juice
  • ¼ cup low-sodium soy sauce
  • 4 cloves garlic, peeled and minced
  • 4 teaspoons minced ginger
  • 4 green onions, sliced thinly
  • 2 tablespoons low-sodium natural ketchup
  • 2 teaspoons sesame oil
  • ¼ teaspoon black pepper
  • ¼ teaspoon low-sodium Worcestershire sauce
  • 1⅓ cups brown rice
  • ½ cup fresh or frozen corn kernels, thawed
  • ½ red sweet pepper, cut into strips
  • ½ zucchini, cut into strips
  • 12 half-moon slices fresh pineapple
  • ¼ cup thinly-sliced red onion
  • Fresh cilantro springs
  • 1 lime, quartered

Huli-Huli Veggie Bowls

Adrienne Lee | Delicious Living
  • Serves: 4 people
  • Calories per serving: 398

Huli-huli is a traditional Hawaiian dish, made with chicken that's marinated in a sweet-and-sour sauce and turned many times during cooking. In this dish, we’ve replaced the chicken with tofu and paired it with bowls full of whole-grain rice and veggies.

Directions
  1. Drain tofu. Split tofu block into two 1-inch-thick slabs. Wrap slabs in layers of paper towels and place between cutting boards. Put a weight, such as a heavy can, on the top cutting board and let tofu drain for 30 minutes. Remove paper towels and cut each tofu slab into 2-inch strips. Preheat grill to medium-high.
  2. In a medium bowl, combine pineapple juice, soy sauce, garlic, ginger, green onions, ketchup, sesame oil, pepper and Worcestershire. Pour into a large skillet over medium-low heat. When sauce is hot, add tofu pieces. Cook tofu for 15 minutes, turning every 5 minutes.
  3. Meanwhile, cook rice according to package directions, adding corn during the last 2 minutes of cooking time.
  4. Grill the red pepper strips, zucchini strips and pineapple, turning after 4 minutes until grill marks appear on both sides.
  5. To assemble: Divide rice mixture among four bowls; top with saucy tofu, grilled pineapple, pepper and zucchini; garnish with red onion and cilantro. Squeeze lime over bowls and pour any additional sauce over bowls. Serve hot.

PER SERVING: 398 cal, 7g fat (4g mono, 2g poly, 1g sat), 0mg chol, 562mg sodium, 72g carb (6g fiber, 16g sugars), 14g protein
 

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