Recipes and Cooking Sweet and Sour Tofu For a meatier texture to your vegan dinner, try freezing the tofu first using our simple method. By BHG Test Kitchen BHG Test Kitchen The Better Homes & Gardens Test Kitchen has been in continuous operation for nearly 100 years, developing and testing practical, reliable recipes that readers can enjoy at home. The Test Kitchen team includes culinary specialists, food stylists, registered and licensed nutritionists, and other experts with Bachelor of Science degrees in food science, food and nutrition, or culinary arts. Together, the team tests more than 2,500 recipes, produces more than 2,500 food images, and creates more than 1,000 food videos each year in the state-of-the-art test kitchen. Learn about BHG's Editorial Process Published on August 13, 2021 Print Share Share Tweet Pin Email Photo: Adam Albright Total Time: 35 mins Servings: 4 Yield: 4 1/3 cups Jump to Nutrition Facts Ingredients 1 14-16 ounce pkg. firm, water-packed tofu, drained and patted dry 1 tablespoon cornstarch ⅔ cup unsweetened pineapple juice ½ cup ketchup 1 tablespoon reduced-sodium soy sauce 2 tablespoon vegetable oil 1 tablespoon minced fresh ginger 2 cup fresh broccoli florets 1 8.8 ounce pkg. cooked whole grain brown rice or 4 oz. dried soba noodles, cooked according to pkg. directions 2 tablespoon thinly sliced green onion Directions Cut tofu into twelve 1/2-inch slices. Lightly dust both sides of tofu with cornstarch. For sauce, in a small bowl combine pineapple juice, ketchup, and soy sauce. In a 14-inch flat-bottomed wok or a 12-inch skillet heat oil over high. Reduce heat to medium; add tofu in an even layer. Cook 1 1/2 to 2 minutes or until bottoms are golden. Turn tofu and sprinkle with ginger. Cook 1 1/2 to 2 minutes more or until golden. Remove from wok. Add broccoli to wok. Cook and stir over medium-high heat 3 minutes or until crisp-tender. Add sauce. Simmer 1 to 2 minutes or until slightly thickened. Return tofu to skillet; heat through, stirring gently to coat with sauce. Serve over rice and sprinkle with green onion. Freeze It Two to 3 days before cooking tofu, drain, rinse, and pat dry. Wrap in foil and freeze until solid, at least 4 hours. One day before cooking, place the tofu in a bowl and transfer to the refrigerator to thaw overnight. Press tofu while preparing remaining ingredients. Print Nutrition Facts (per serving) 301 Calories 11g Fat 38g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 301 % Daily Value * Total Fat 11g 14% Saturated Fat 1g 5% Sodium 434mg 19% Total Carbohydrate 38g 14% Total Sugars 13g Protein 11g Vitamin C 39.2mg 196% Calcium 62mg 5% Iron 2.1mg 12% Potassium 620mg 13% Folate, total 44.9mcg Vitamin B-6 0.2mg *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.