Healthy Home Hibachi

Jun 25, 2021
Healthy Eating

Do you have a hankering for healthy home hibachi? Say that 5 times fast, and then follow along with this deliciously fresh recipe that's perfect for a date night in or a family meal or just for you with leftovers to spare!

Pineapple Tofu Fried Rice

Serves 4

Prep time: 25 minutes

Cook time: total 60 minutes (including preparing the rice ahead of time)


  • 2 cups cooked rice (from 1 cup dry)
  • 1 block (12-14oz) extra firm tofu
  • 2 cups of ½-inch cubed pineapple
  • 2 cups of shredded purple cabbage
  • 1 green bell pepper, chopped
  • For the sauce
  • 1 Tbsp miso paste
  • 1 Tbsp siracha hot sauce
  • 3 Tbsp rice vinegar
  • 3 Tbsp sesame oil
  • 2 stalks of spring onions, finely chopped
  • 2-3 garlic gloves, finely chopped
  • ½ cup water, more as needed per preference


1. Prepare rice according to package directions. Ideally, make it the day ahead – keeping the rice in the fridge overnight will help to dry it out just enough to make it a bit crunchy for the recipe. Fresh rice is great, too!

2. Press the whole block of tofu by wrapping it in a clean kitchen towel and placing it on a plate, with a cast iron skillet or another plate with a heavy object on top. Let sit for 10-15 minutes.

3. While the tofu is being pressed, chop all of the meal ingredients and whisk together all sauce ingredients.

4. Unwrap and cube up the tofu to ½-inch pieces. Add to a deep pan that has been heating up on a medium to high heat and sprayed with cooking spray. Shimmy the pan so the cubes are in 1 layer, and with a spatula press down with medium-firm pressure for about 20 seconds. Allow to cook in the pan until the bottoms are a golden brown, then shimmy the pan again to flip the cubes to brown on the other side. 

5. Once the tofu cubes have started cooking on the second side, add the chopped vegetables and cook until softened, around 5-8 minutes. Reduce heat to medium-low.

6. While the vegetables and tofu are cooking, apply cooking spray to another pan that’s been heating up for 1 minute at a high temperate. Put the rice in an even layer onto the pan, and let it sit for 2-3 minutes for the rice to crisp up. Stir once and let it cook another minute, then add to the tofu and vegetable mixture. 

7. In the now-empty pan, apply more cooking spray and add the chopped pineapples. Allow them to cook at a high temperature for 3-5 minutes to caramelize, stirring once or twice.

8. Once the pineapples have gotten some coloring to them, add them and the sauce mixture to the pot of tofu, vegetables, and rice. Stir everything together until cohesive, and enjoy!

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– Samantha Marks, RD, LDN

Registered Dietitian | Email Samantha

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