Broccoli/Pineapple Stir Fry

It’s tangy, tasty and terrific! You’re being good to yourself with this large dose of cruciferous vegetables. Powerhouse broccoli, with onion, sliced water chestnuts and browned mushrooms are paired with fresh pineapple, toasted/sliced almonds and marinated/grilled tofu in a tangy Asian sauce.  Flavors and textures galore live in this meal!  

Grocery List Broccoli/Pineapple Stir Fry
Download List

Broccoli/Pineapple Stir Fry


garlic (if needed)

1 yellow onion (if needed)

5 large cremini mushrooms 

12 oz. broccoli 

9 oz. fresh pineapple spears (if available – if not purchase canned chunks)

4 oz. sliced almonds 

Canned/Dried Foods 

brown rice (if needed)

low sodium vegetable broth (if needed)

one 6 oz. can sliced water chestnuts 

one 6 oz. can pineapple chunks (if no fresh available)

sesame oil (if needed)

low sodium soy sauce (if needed)

Asian garlic pepper sauce (if needed)

rice wine vinegar (if needed)

coconut extract (if needed)

cornstarch (if needed)

Frozen Foods

None today


None today

Chilled Foods/Dairy

1 package Asian style baked tofu (if no marinated tofu at home)

almond milk  (if needed)



Nutritional Value Broccoli/Pineapple Stir Fry

Nutritional Analysis

Pinapple Broccoli Stir Fry

Per Serving

Calories: 640

Protein: 25 g

Carbohydrates: 86 g

Total Fat: 22 g

(Saturated Fat:) 2.5 g

Dietary Fiber: 11 g

Cholesterol: 0 mg

Sodium: 410 mg

% calories from fat: 32.2 %

Serving Size:

5 oz. cooked rice with 2 C. stir fry sauce.