This makes 8 servings, but if you freeze some of it, it's just as good when you thaw it and put it in the microwave later.

Ingredients:

à          2/3 cup Teriyaki Marinade (or less, to reduce carbs and sodium)

à          1 can pure pineapple juice (I used Dole brand)

à          28 ounces tofu, firm, silken, cut into small squares

à          ¼ cucumber, diced into small chunks

à          1 bell pepper, red, medium, diced

à          1 bell pepper, green, medium, diced

à          2 tablespoons vegetable oil

à          1/2 cup water

à          6 garlic cloves, chopped fine

à          1/4 cup orange juice (I used Simply Orange brand)

à          2 cup Snow Peas, fresh

à          1 white onion

à          1 cup carrot matchsticks

à          1 can water chestnuts

à          4 dry cups broccoli florets, fresh

à          4 dry cups rice, brown (or less, to reduce carbs)

à          ½ teaspoon red chili pepper flakes, crushed

Directions:

1. Drain and cut tofu into chunks. Dice cucumber and finely chop 3 cloves of garlic. Place all in marinade container with pineapple juice and all but 2 tbsp teriyaki marinade (best if overnight).  2. Slice peppers, onions, carrots, water chestnuts and broccoli, and chop remaining garlic. 3. In 12-inch nonstick skillet, over medium heat, cook tofu, stirring occasionally, 8 minutes or until browned. Remove tofu and mix in with rice. 4. In same skillet, heat oil over medium-high heat and cook garlic and crushed red pepper 30 seconds. Add carrots, white onion and water chestnuts, stirring occasionally, cook for 3 minutes.  Add broccoli, peppers and snow peas and cook, stirring occasionally, 5 minutes or until crisp-tender. 5. Stir in remaining 2 tablespoons Marinade, water and orange juice. Cook 2 minutes or until heated through. Serve over rice/tofu mixture., or mix the vegetables with the rice for consistency

Nutritional Information (per serving)

Calories: 341.8    Fat: 5.5g    Saturated Fat: 3g    Cholesterol: 0    Sodium: 2478mg    Carbohydrates: 57g    Fiber: 6g    Sugar: 14.5g    Protein: 15g    Vitamin A: 74%    Vitamin C: 152%    Calcium: 13%    Iron: 11%

For adjustments: The marinade used contains 480 calories, 19,520 mg sodium, 64g carbs, 64g sugar and 32g protein (for the entire recipe, not per serving).  The rice used contains 1360 calories, 8g fat (no saturated), 280g carbs, 16g fiber, 32g protein (for the entire recipe, not per serving).  Vitamin content was not available for either ingredient, so it was not added into the totals.