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
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
Marinate tofu with the garlic, singer, soy sauce and ¼ cup water in a covered container for at least one hour
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
auté onion, carrot, capsicum and zucchini for 2-3 minutes. Add pineapple juice, tomato paste, lemon juice and the marinade from tofu
Bring to boil, reduce heat and add combined cornflour and water. Stir until mixture boils and thickens. Add tofu and pineapple, then heat through.
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!
Energy 844 kJ (202 Cal)
Protein 11g (22%)
Carbohydrates 22g (51%)
Other tofu recipes include: Tofu Vegetable Frittata and Tofu Vege Burgers.