Sweet-and-Sour Stir-Fried Vegetables

[Guest guest]

Sweet-and-Sour Stir-Fried Vegetables

6 Servings

 

This tasty combination goes from pan to table in no

time. Because stir-frying is so fast, have all

ingredients measured out and ready before you start

cooking.

 

1 1/2 Tbs. vegetable oil

1 large onion, chopped

1 medium red bell pepper, cut into 1-inch squares

1 medium green bell pepper, cut into 1-inch squares

8 to 10 slender stalks asparagus, tough ends trimmed,

cut into 2-inch pieces

14.5-oz. can diced tomatoes

16-oz. can unsweetened pineapple chunks, drained,

juice reserved

8 oz. extra-firm tofu, well drained and finely diced

MEAL PLAN: Prepare a 6-serving portion of

quick-cooking brown rice to mop up the delicious

sauce. A salad of sliced cucumber, watercress and

yogurt would add a refreshing note to the meal.

 

Sauce

 

Reserved juice from canned pineapple (about 3/4 cup)

 

3 Tbs. rice vinegar or white wine vinegar

 

2 Tbs. cornstarch or arrowroot

 

2 Tbs. honey or brown rice syrup

 

2 Tbs. soy sauce

 

1. Make sauce: In small bowl, stir together all

ingredients until cornstarch has dissolved. Set aside.

 

2. In wok or large skillet, heat oil over medium heat.

Add onion and cook, stirring occasionally, until

golden, 8 minutes.

 

3. Add bell peppers and asparagus, increase heat to

medium-high and stir-fry 5 minutes. Add tomatoes (with

liquid) and pineapple chunks and stir-fry 5 minutes

more.

 

4. Stir in tofu and reserved sauce and cook, stirring,

until mixture has thickened slightly, 2 to 3 minutes.

Taste and adjust sweet/sour balance to your liking

with additional honey, vinegar and/or soy sauce. Serve

hot.

 

PER serving: 158 CAL; 4 G PROT; 5 G TOTAL FAT (0 SAT.

FAT); 27 G CARB.; 0 MG CHOL; 467 MG SOD.; 3 G FIBER

 

 

 

 

=====

Language is an expression of thought. Everytime you speak, your mind is on

Parade Exodus 20:8-11 & Hebrews 4:9

 

 

 

Web Hosting - Let the expert host your site

http://webhosting.