caribbean

Jamaican Jerk Tofu with Roasted Pineapple and Rice and Peas

Name: Jamaican Jerk Tofu with Roasted Pineapple and Rice and Peas
Yield: 1 serving
Cuisine: caribbean
Ingredients: 183 g extra-firm tofu, pressed and cubed; 100 g cooked kidney beans, drained; 46 g white rice, uncooked; 133 g pineapple chunks; 75 g red bell pepper, sliced; 7 g jerk seasoning (dry blend); 12 g vegetable oil; 12 g lime juice; 2 g salt

This roasted dish pairs extra-firm tofu, pressed and cubed with white rice, uncooked, pineapple chunks and jerk seasoning. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Vegetarian Vegan Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

30 g Protein

90 g Carbohydrates

23 g Fat

14 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

183g extra-firm tofu, pressed and cubed 139 kcal
100g cooked kidney beans, drained 127 kcal
46g white rice, uncooked 168 kcal
133g pineapple chunks 67 kcal
75g red bell pepper, sliced 23 kcal
7g jerk seasoning (dry blend) 21 kcal
12g vegetable oil 106 kcal
12g lime juice 4 kcal
2g salt 0 kcal

Cooking instructions

cooked kidney beanswhite rice
Cook the rice and kidney beans together in lightly salted water until tender; drain if needed and keep warm.
extra-firm tofujerk seasoning (dry blend)vegetable oil
Toss tofu with jerk seasoning and 1 tsp oil; let sit while the oven heats to 425 F (220 C).
pineapple chunksred bell peppervegetable oilsalt
On a sheet pan, spread pineapple and bell pepper; toss with remaining oil and a pinch of salt. Roast 12 minutes.
extra-firm tofu
Add the seasoned tofu to the pan and roast 12-15 minutes more, turning once, until edges are crisp.
extra-firm tofulime juice
Finish with lime juice over the roasted tofu and fruit.
extra-firm tofuwhite ricepineapple chunksjerk seasoning (dry blend)
Serve jerk tofu and roasted pineapple over the rice and peas.