Say Hello to Huli-Huli Veggie Bowls
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, but you can use chicken if you prefer. We paired it with bowls full of whole-grain rice and veggies.
HULI-HULI VEGGIE BOWLS
Ingredients:
8 ounces extra-firm tofu (or 1 cup cooked chicken meat, cut into pieces)
1½ cups pineapple juice
¼ cup low-sodium soy sauce
4 cloves garlic, peeled and minced
4 tsp. minced ginger
4 green onions, sliced thinly
2 Tbs. low-sodium natural ketchup
2 tsp. sesame oil
¼ tsp. black pepper
¼ tsp. 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
Directions:
- 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.
PER SERVING: 398 cal, 7g fat (4g mono, 2g poly, 1g sat), 0mg chol, 562mg sodium, 72g carb (6g fiber, 16g sugars), 14g protein
