Saturday, November 5, 2011

Sweet & Sour Steam-Fry (GF, DF, Vt)

This is a delicious and healthy Chinese-style meal that I got from Patrick Holford's website: It lists both chicken and tofu in the ingredients, and you can use both, or one or the other. I used just the tofu this time since I had already had chicken with another meal that week. It's called a steam-fry instead of a stir-fry because of the method used to cook the ingredients, and steam-frying is said to be a healthy way to cook vegetables. What you do is put some oil in a pan to sautee the veggies, then add water to the pan and cover, which allows the steam to cook the food. When everything is cooked you can take off the lid and boil off the rest of the liquid (or you can drain it as well).

Sweet & Sour Steam-Fry

1 tablespoon olive oil
1 garlic clove, chopped
1/2 of an onion, chopped
1/2 green pepper, chopped
1/2 red pepper, chopped
1 carrot, sliced
1/2 can pineapple chunks, unsweetened in fruit juice
300 grams of tofu
100 grams of skinles chicken breast, cubed (if using chicken)
Rice noodles or rice

For the sauce:
2 teaspoons corn flour
4 tablespoons pineapple juice
3 tablespoons cider vinegar
1 tablespoon brown sugar (good but not essential)
2 teaspoons tamari
1 tablespoon tomato puree

1. Lightly fry the tofu in olive oil until it becomes slightly browned
(if you're using chicken, you can steam-fry the chicken in the oil for about 5 minutes, until cooked through)

2. Steam fry the veggies in olive oil until cooked through

3.Combine the sauce ingredients

4.Add the sauce to the vegetables

5. Add pineapple and tofu (and chicken, if using)

6. Simmer for 3 minutes, stirring

7. Serve with rice noodles or rice

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