This is very different than Chinese takeout 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) low-sodium vegetable broth
1 Tbsp (15 mL) sodium-reduced soy sauce
2 tsp (10 mL) sesame oil
2 Tbsp (30 mL) rice vinegar
2 Tbsp (30 mL) low-sodium ketchup
1 Tbsp (15 mL) turbinado or raw cane sugar
2 tsp (10 mL) plus 1/4 cup (60 mL) cornstarch
1 large free-range egg white
1 block firm tofu, cut into 1/2 in (1 cm) cubes
3 Tbsp (45 mL) cooking oil
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
2 green onions, sliced, green and white parts
2 garlic cloves, minced
1 Tbsp (15 mL) ginger, minced
1 cup (250 mL) cubed pineapple
4 cups (1 L) cooked brown rice
In small bowl, whisk together broth, soy sauce, sesame oil, rice vinegar, ketchup, sugar, 2 tsp (10 mL) cornstarch, and salt to taste. Set aside.
In separate bowl, whisk together egg white and 1 Tbsp (15 mL) water. Add tofu cubes and toss to coat. Stir in remaining cornstarch and mix well.
Heat wok or large skillet over medium-high heat. Add 2 Tbsp (30 mL) cooking oil, swirl, and add tofu. Cook until golden on all sides, about 6 minutes. Remove from pan and set aside.
Add 1 Tbsp (15 mL) oil to wok or skillet, swirl, and add peppers, green onion, garlic, and ginger. Cook for 1 minute, or until peppers are tender, stirring often. Pour in sauce and cook until slightly thickened, about 30 seconds. Add tofu and pineapple; cook 2 minutes, stirring often.
Serve over brown rice.
Each serving contains:
511 calories; 16 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates; 6 g fibre; 189 mg sodium
Source: "Healthy Chinese Food," alive #348, October 2011
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine. Not all olive oils and balsamics are created equal Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables, if you prefer. As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that’s already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.