Sweet-n-Sour Tofu. Tofu is not a food you should be afraid of! It is so versatile and can take on any flavour you cook it with. Tofu is made from soybean curds and is naturally gluten-free, low in calories and easy to cook with. It contains no cholesterol and is an excellent source of iron and calcium. Tofu is a fantastic plant-based food to have while preventing and reversing diabetes, and maintaining a healthy diet.


300-400g firm tofu, chopped
Cloves of garlic x2, crushed
2 tsp grated fresh ginger
2 tbsp low-salt soy sauce, or tamari
¼ cup water
¼ cup flour
Cooking spray
Tsp oil
Onion cut into eighths
Medium carrot, sliced
½ red capsicum, sliced
1 zucchini, sliced
440g can of unsweetened pineapple pieces, drained and juice reserved
2 tbsp tomato paste
2 tbsp lemon juice
1 tbsp brown sugar or honey
1 ½ tbsp cornflour
½ cup water

Step 1
Marinate tofu with the garlic, singer, soy sauce and ¼ cup water in a covered container for at least one hour

Step 2
Drain tofu, saving the marinade. Dip the tofu in flour, spray a frying pan with oil and fry tofu on both sides until golden brown

Step 3
auté onion, carrot, capsicum and zucchini for 2-3 minutes. Add pineapple juice, tomato paste, lemon juice and the marinade from tofu

Step 4
Bring to boil, reduce heat and add combined cornflour and water. Stir until mixture boils and thickens. Add tofu and pineapple, then heat through.

Step 5
Serve Sweet-n-Sour Tofu with brown rice and enjoy!

Want and even healthier and lower calorie meal? Use cauliflower rice instead of brown or white rice… just as delicious but healthier!

Serves 4

Per Serve

Energy 844 kJ (202 Cal)
Protein 11g (22%)
Carbohydrates 22g (51%)
Sugars 19g
Fat 6g
Fibre 5g
Sodium 337mg
Calcium 141mg

Other tofu recipes include: Tofu Vegetable Frittata and Tofu Vege Burgers.