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.
Huli-Huli Veggie Bowls
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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
Instructions
- 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.
- 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.
- Meanwhile, cook rice according to package directions, adding corn during the last 2 minutes of cooking time.
- Grill the red pepper strips, zucchini strips and pineapple, turning after 4 minutes until grill marks appear on both sides.
- 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.
Recipe Notes
Nutrition Facts
Huli-Huli Veggie Bowls
Amount Per Serving
Calories 398
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 562mg
23%
Total Carbohydrates 72g
24%
Dietary Fiber 6g
24%
Sugars 16g
Protein 14g
28%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 398 cal, 7g fat (4g mono, 2g poly, 1g sat), 0mg chol, 562mg sodium, 72g carb (6g fiber, 16g sugars), 14g protein
