* Exported from MasterCook *
Sweet and Sour Tofu and Veggies
Recipe By :adapted by Susan Voisin
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient --
Preparation Method
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1
pound firm tofu -- (reduce or substitute cubed eggplant if desired)
3 tablespoons fresh lemon
juice
3 tablespoons ketchup --
natural style preferred
2 tablespoons maple syrup
3 tablespoons soy sauce
-- reduced sodium preferred
1 teaspoon
dark sesame oil
2 tablespoons cornstarch
2 1/2 teaspoons fresh ginger root --
shredded
1
onion -- thinly sliced
1
carrots -- sliced diagonally
4
ounces green beans -- (fresh or frozen and thawed) cut into 1-inch pieces
1
large red bell pepper -- chopped
8
ounces fresh mushrooms -- sliced
1
zucchini -- cut into 1/2-inch slices
2
cups cabbage -- sliced
1 16-ounce can pineapple chunks
in juice -- juice reserved
Remove excess water from the tofu, and then cut it into 1/2-inch cubes.
In a small bowl, whisk the pineapple juice, lemon juice, ketchup, maple syrup,
tamari, sesame oil, and cornstarch together.
In a wok or large skillet, heat 2 tablespoons of water over medium-high heat.
Add the ginger, onion, and carrot and stir-"fry" until the onion
becomes translucent. Add green beans, bell pepper, mushrooms, zucchini,
and cabbage;
cover and steam until tender, 3 to 5 minutes. Add more water as needed.
Add the pineapple juice mixture, tofu and pineapple. Cook, stirring often, until
the sauce is thickened, about 2 minutes. Spoon the veggies and sauce over the
brown rice and serve.
Source:
"http://www.swedishchef.co.uk/"
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Per serving: 197 Calories (kcal); 5g Total Fat; (19% calories from fat); 10g
Protein; 34g Carbohydrate; 0mg Cholesterol; 617mg Sodium
Food Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; 1 Fruit; 1/2
Fat; 1/2 Other Carbohydrates
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
keywords: Mcdougall Fuhrman vegan recipe fatfree
low-fat vegetarian