Sweet and Sour Tempeh
An Asian classic, this sweet and sour stir-fry is fast, colourful, and packed with nutrients. Stir-frying helps to preserve the vitamin C content of this wholesome meal.
Simply swap the pineapple juice and chunks for orange juice and mandarin or orange segments.
1 Tbsp (15 mL) cider vinegar
6 Tbsp (90 mL) water
1/4 cup (60 mL) unsweetened pineapple juice
2 Tbsp (30 mL) low-sodium, wheat-free soy sauce
1 in (2.5 cm) raw ginger, peeled and minced fine
Dash of freshly ground pepper
2 Tbsp (30 mL) camelina oil or grapeseed oil
1 medium onion, chopped
1 large carrot, sliced thinly on the diagonal
1 small green pepper, deseeded and chopped
1 small red pepper, deseeded and chopped
2/3 cup (160 mL) pineapple chunks
12 oz (350 g) tempeh, cut into cubes
In small mixing bowl, combine vinegar, water, pineapple juice, soy sauce, ginger, and pepper. Set aside.
Heat oil in large skillet or wok. Add onion and stir-fry for 1 to 2 minutes. Add carrot and peppers; stir-fry for another 1 to 2 minutes. Reduce heat to medium-low, cover, and let cook for another 2 minutes.
Add juice mixture and pineapple chunks. Cover and cook for a further 7 to 10 minutes. Remove lid and add tempeh cubes; cook till just heated through.
Remove from heat and serve immediately on a bed of jasmine rice or rice vermicelli.
Each serving contains: 283 calories; 17 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 20 g total carbohydrates (7 g sugars, 2 g fibre); 294 g sodium