Katie Capen, Andrews University Dietetic Intern
Servings 6


  • 1 cup/pineapple diced
  • 1 cup/mango diced
  • 1 cup/tomato diced
  • ½ cup/red onion finely diced
  • ¾ cup/orange bell pepper
  • ¼ cup/cilantro chopped
  • Juice of 1 lime
  • 3-4 cups/brown rice cooked
  • 1 package of teriyaki tofu from Trader Joe’s thinly sliced
  • 1 tbsp/olive oil
  • 6-8 romaine lettuce leaves
  • Salt & Pepper to taste


  • Prepare the fruits and vegetables by chopping and placing in a large mixing bowl.
  • Add the cilantro and lime to the bowl and stir it all together. Cover and let the salsa cool in the fridge.
  • Meanwhile, heat a pan over medium heat. Coat the pan with olive oil. Season the tofu with salt and pepper. Cook the tofu in the pan on each side until golden brown.
  • To prepare the wraps:
  • Put 1/2 cup brown rice on each lettuce leaf
  • Place 4 slices of tofu on top of the rice
  • Top with ¼ cup of salsa on each lettuce leaf. Enjoy!
  • *The salsa can also be eaten as a fresh snack with chips or crackers!
  • *If you are not a fan of tofu, try adding black beans to the salsa for extra protein!
  • *This recipe can also be made into a salad bowl with chopped lettuce, salsa, rice, and tofu.
Tried this recipe?Let us know how it was!