Serves 4
This is very different than Chinese takeaway sweet and sour chicken. Tofu replaces deep-fried chicken and the sauce tastes much lighter and fresher than the mystery neon goop. The coating gives the tofu wonderful texture, but choose organic to avoid genetically modified soy. If desired, cubed poultry can replace the tofu.
1/3 cup (80 ml) salt-reduced vegetable stock3 tsp (15 ml) low-salt soy sauce2 tsp (10 ml) sesame oil1 1/2 Tbsp (30 ml) rice vinegar1 1/2 Tbsp (30 ml) low-salt tomato sauce3 tsp (15 ml) raw cane sugar2 tsp (10 ml) plus 1/4 cup (60 ml) cornflourlarge free-range egg whiteblock firm tofu, cut into 1/2 in (1 cm) cubes2 Tbsp (40 ml) cooking oilgreen capsicum, thinly slicedred capsicum, thinly slicedspring onions, sliced, green and white partsgarlic cloves, minced3 tsp (15 ml) minced ginger1 cup (250 ml) cubed pineapple4 cups (1 L) cooked brown rice
Each serving contains: 2140 kilojoules; 16 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 58 g carbohydrates (11 g sugars, 5 g fibre); 192 mg salt
source: "Healthy Chinese Food", alive Australia #15, Autumn 2013