Preheat oven to 425°F. Drain pineapple. Prepare rice according to package directions. Spray baking sheet with cooking spray.
Cut tofu into 1-inch cubes. In separate bowl, combine tofu with soy sauce. Toss to combine.
Spread tofu pieces evenly over prepared baking sheet. Bake 30 minutes.
Heat vegetable oil in wok or large skillet. Stir fry broccoli, bell pepper, and garlic. Add remaining soy sauce, pineapple tidbits, and baked tofu. Heat to a simmer.
Serve over hot cooked rice.