Sweet and Sour Tofu
Makes 4 cups (1 L)
Vinegar is less acidic when made from rice than from fruit such as apples; the rice vinegar in this stir-fry creates a dish that is more smooth than sharp. This allows a smaller amount of sweetener to be added and the inherent sweetness of the vegetables to come through. Serve this dish on a bed of rice for two hungry adults, or for four if other items are included in the meal.
1 cup (250 mL) diced onion
1 tablespoon (15 mL) coconut or olive oil
1 cup (250 mL) diagonally sliced carrots
2 cloves garlic, minced
1 tablespoon (15 mL) minced ginger
3/4 cup (185 mL) pineapple juice
1/2 cup (125 mL) diced pineapple
1/4 cup (60 mL) brown sugar or other dry sweetener
1/4 cup (60 mL) rice vinegar
2 tablespoons (30 mL) tamari or soy sauce
1 tablespoon (15 mL) arrowroot powder or cornstarch
1 cup (250 mL) diced red or yellow bell pepper
1 cup (250 mL) diced green bell pepper
1 cup (250 mL) diced firm tofu
1 tablespoon (15 mL) chopped fresh parsley (optional)
In a pot over medium heat, cook the onion in the oil for 3 to 5 minutes or until translucent. Add the carrots, garlic, and ginger and cook for 3 minutes. In a bowl or jar, mix together the pineapple juice, diced pineapple, sugar, vinegar, and tamari. Add the arrowroot powder and stir until it is dissolved, then add to the skillet along with the red and green peppers and tofu. Stir constantly until thickened, then cover and simmer for 3 minutes. Garnish with parsley.
Per cup (250 mL): calories: 305, protein: 16 g, fat: 11 g, carbohydrate: 40 g (16 g from sugar), dietary fibre: 5 g, calcium: 632 mg, iron: 10 mg, magnesium: 83 mg, phosphorus: 225 mg, potassium: 678 mg, sodium: 545 mg, zinc: 2 mg, thiamin: 0.3 mg, riboflavin: 0.2 mg, niacin: 2 mg, vitamin B6: 0.5 mg, folate: 68 mcg, pantothenic acid: 0.6 mg, vitamin B12: 0 mcg, vitamin A: 319 mcg, vitamin C: 156 mg, vitamin E: 2 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 1 g
Percentage of calories from protein 20%, fat 31%, carbohydrate 49%
