(Almost) No Fat: Pineapple Sweet & Sour Stir-Fry

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* Exported from MasterCook *

 

Pineapple Sweet & Sour Stir-Fry

 

Recipe By : The (Almost) No Fat Cookbook, by Grogan, page 127

Serving Size : 6 Preparation Time :0:00

Categories : *No Fat Cookbook Fruits

Main Dishes, Vegetarian Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- cut into eighths

with layers separated

1 clove garlic -- minced

1 teaspoon fresh ginger -- minced

19 ounces canned unsweetened pineapple chunks -- and their juice

1 green bell pepper -- seeded

and cut into squares

1 red bell pepper -- seeded

and cut into squares

1/4 cup sweetener of your choice

1/4 cup cider vinegar

1/4 cup ketchup

1 tablespoon soy sauce

fresh carrots -- optional

sliced on the diagonal

fresh celery -- optional

sliced on the diagonal

fresh mushrooms -- sliced, optional

2 cups any prepared tofu or seitan -- up to 3

OR textured vegetable protein chunks

2 tablespoons cornstarch -- DISSOLVED IN

2 tablespoons cold water

 

Serves 6

 

Sweet and sour stir-fry is a dish of Cantonese origin, but it's now an

entrenched part of the American menu. Here's a delicious version, without

the added oil. In a large, lightly oiled wok, steam-fry onion, garlic and

ginger over high heat.

 

When the onion begins to get slightly translucent, add the next seven

ingredients (pineapple through soy sauce). If you wish, you can add as

optional items the celery and mushrooms.

 

Let the mixture come to a boil over high heat, and stir in tofu or seitan

or textured vegetable protein chunks and cornstarch dissolved in water.

 

Cook over high heat until the sauce thickens and the tofu, seitan or

textured vegetable protein is heated through. Serve immediately over rice.

 

Per serving: Calories: 193, Protein: 9 gm., Carbohydrates: 38 gm., Fat: 2 gm.

 

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