Sweet and Sour Tofu
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 stock
3 tsp (15 ml) low-salt soy sauce
2 tsp (10 ml) sesame oil
1 1/2 Tbsp (30 ml) rice vinegar
1 1/2 Tbsp (30 ml) low-salt tomato sauce
3 tsp (15 ml) raw cane sugar
2 tsp (10 ml) plus 1/4 cup (60 ml) cornflour
large free-range egg white
block firm tofu, cut into 1/2 in (1 cm) cubes
2 Tbsp (40 ml) cooking oil
green capsicum, thinly sliced
red capsicum, thinly sliced
spring onions, sliced, green and white parts
garlic cloves, minced
3 tsp (15 ml) minced ginger
1 cup (250 ml) cubed pineapple
4 cups (1 L) cooked brown rice
- In small bowl, whisk together stock, soy sauce, sesame oil, rice vinegar, tomato sauce, sugar, 2 tsp (10 ml) cornflour and salt to taste. Set aside.
- In separate bowl, whisk together egg white and 1 Tbsp (20 ml) water. Add tofu cubes and toss to coat. Stir in remaining cornflour and mix well.
- Heat wok or large pan over medium-high heat. Add 1 1/2 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 3 tsp (15 ml) oil to wok or pan, swirl and add capsicums, spring onions, garlic and ginger. Cook for 1 minute or until capsicums 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: 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
Sweet and Sour Tofu
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
