Sweet and Sour Vegetable Stir Fry

     Last week I had a nice phone call with my son. He asked me to make a healthier version for one of his favorite meals. This is my sweet and sour make over for him :-) If too much sugar is a concern, start out with half the amount. Adjust the amount to your taste.

     I hope the long ingredient list doesn't deter him from making it! Like many others, after coming home from work he doesn't want to cook anything elaborate or that requires a lot of prep work. If this is you also, I would suggest that if you have more time in the morning, or the night before, take the time to cut up the vegetables. Even easier, buy a package of cut up vegetables at the grocery store. I have one grocery store that daily cuts up stir fry vegetables and sells them for less than I can go out and buy all the vegetables! For my local peeps, that is California Mart. 

Sweet and Sour Vegetable Stir Fry 

Serves 4

printable recipe

Note- this recipe can easily be cut in half.

Ingredients:

Sauce-

½ cup pineapple or pineapple orange juice*

¼ cup vinegar (white, rice or apple cider)

3 T. coconut sugar or sweetener of your choice

4 T. Bragg’s Liquid Amino’s or low sodium soy sauce

1/4 t. garlic powder

1/8 t. ground ginger powder

2 T. cornstarch or 4 t. arrowroot (corn free)

(Have a cup of extra water available, if more liquid is needed during cooking)

Other ingredients-

1 T. coconut oil**

1/2 white, yellow or sweet onion, lay flat side down and cut ¼” slices (about 1 cup of onion)

1 carton (12.3 oz) Morinaga Organic Extra Firm tofu, cubed

1 small red or green bell pepper, seeded and cut in 1” chunks

3-4 cups mixed vegetables, cut in bite size pieces***

¼ cup of water

1- 8 oz. can pineapple chunks, in its own juice

Optional for garnishing:

Toasted sesame seeds

*Drain the juice from the can of pineapple chunks. If not quite ½ cup you can add water or another juice to make ½ cup of liquid. Pineapple orange juice is sold in individual serving sizes. They work well for making this sauce also.

**I use coconut oil but you can choose another high heat cooking oil like high-oleic sunflower oil or grapeseed oil.

***some suggested vegetables: cabbage, baby bok choy, carrot, broccoli, cauliflower, snow peas

Directions:

Before starting the stir fry, start cooking your rice or prepare the rice noodles according to the package directions.

1.  In a small bowl, combine the sauce ingredients. Set aside.

2.  Heat 1 t. oil in a large skillet or wok, on medium heat. Add the onion. Stir fry for a few minutes, until onion starts to soften. Add the tofu, stir gently for a few more minutes to heat and lightly brown the tofu. Remove this mixture from the pan and transfer to a plate. Set aside.

3. To the pan add the vegetables and ¼ cup of water. Cover with a lid and cook for 3-5 minutes until vegetables are tender but still have some crispness. Half way through stir the vegetables and add a little more water if needed.

4. Add the pineapple and sauce mix (stir just before adding it to the pan so the cornstarch is combined). Stir the vegetables and sauce until the sauce turns translucent and thickens. Add more water if you want a thinner sauce. Return the onion and tofu mixture back to the pan. Stir gently to combine. Simmer for 1-2 minutes, or until the tofu is heated. 

Serve with rice noodles or rice, garnish with sesame seeds.