Open package of tofu and press out extra water. I do this in my tofu press, and let it squeeze for 15-20 minutes. 

Preheat oven to 350 degrees, and pulverize cereal into crumbs. Do so in a food processor or blender so the crumbs are as fine as possible. To that, add salt and garlic powder. 

(If making rice, start it now.) 

After tofu is pressed and most of the water is out, cube tofu. I slice mine in thirds from the side when it's flat, and then cube each third into 24 pieces from the top side. (Hopefully the picture in my post explains this better.)

Next, toss the mostly dry tofu in the cereal crumb mixture. Place coated tofu on a baking sheet, and spray with cooking spray. (If you want, you can recoat the tofu if you like yours extra coated.) 

Place tofu in oven and bake for 30 minutes, rotating the pan halfway through. 

While the tofu bakes during the first 15 minutes, prepare the sauce recipe. Combine the pineapple juice, ketchup, rice wine vinegar, tamari, and brown sugar in a medium pot. Heat until almost boiling. In a small dish, combine the 2 tbsp of cornstarch with the 1/3 cup of water. Mix until cornstarch is completely dissolved. Add to sauce mixture on stove, and cook until it thickens. 

After the sauce is prepared, work on cooking the vegetables. I cut my peppers and onion in rather large chunks, and cook over a low temperature so as to prevent burning. (Coat the vegetables with cooking spray to avoid burning, also.)  I find they cook well enough if I put them on during the last 15 minutes while the tofu cooks. I also find they taste best with just a sprinkle of salt. 

I used canned pineapple chunks for this recipe. However, I find the pieces to be larger than I like, so I usually cut each piece in half. (I use a 20 oz can, and only use half the pineapple and juice from the can.) 

To serve, place a scoop of rice on the bottom of the bowl. Then top with cooked vegetables and pineapple chunks, then baked tofu. Pour hot sauce over each portion and serve.