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
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
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