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
Broccoli/Pineapple Stir Fry
Produce
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
Meat/Fish/Poultry
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.
