Wednesday, 30 May 2012

Pineapple Stir Fry with Tofu

Tonight I was feeling stuck trying to figure out what to have for supper.  It's summery outside but we BBQed last night, I didn't feel like something baked in the oven, or something heavy like stew or hot like soup.  Naturally my mind went towards a stir fry.  I didn't feel like a typical Chinese stir fry that is loaded with salt and soya sauce.  I looked through my fridge, found I had an array of fresh produce and invented this recipe:

1/4 cup (or more or less) slivered almonds (or peanuts, or cashews, or a nut of your choice)
3 tbsp vegetable stock
3 tbsp teriyaki sauce
1 tsp soya sauce
1/2 tbsp honey
1 tsp sriricha sauce (available cheaply at grocery stores everywhere)
1 tbsp of an oil of your choice (I used coconut oil)
1/2 block firm tofu, cubed
2 cloves garlic, minced (or 1 tsp of jar garlic)
5 chives (or a few green onions), chopped
1 sweet pepper, diced
1/4 can baby corn
1/4 cup sweet peas
1/2 cup (or more) fresh pineapple, cut into small chunks
1/2 tsp dried basil (or a some fresh basil leaves, sliced)
1 tbsp lemon grass paste
2 tsp finely grated ginger
Small handful chopped cilantro

1) In a DRY wok (or large frying pan), toast the nuts over medium heat until fragrant and slightly browned. Remove from pan, set aside
2) In a small dish stir together vegetable stock, teriyaki sauce, honey, soya sauce and siricha. Set aside.
3) Heat oil over medium heat in wok.  Fry the tofu until slightly browned.  Remove from pan, set aside.
4) In remaining oil, sauté the garlic for a minute (don't let burn) and add all the rest of the vegetables, pineapple, basil and lemon grass paste.  Stir fry until the pepper starts to soften.
5) Pour the sauce over the mixture in the pan and add the nuts.  Stir fry for about 5 minutes or until the veggies are cooked, the sauce has reduced slightly and thickened and the mixture is aromatic.
6) Stir in the cilantro and serve over a bed of hot rice or quinoa.

This was delicious! I served this in a bowl lined with a bed of fresh spinach, topped with quinoa (cooked in veg. broth instead of water) Wonderful and summery!

Sorry, no picture...again!  I'm being really bad at remembering to photograph my meals.  I PROMISE TO GET BETTER!

Nutrition Info for half the stir fry (This serves 2 hungry people or 3 less hungry people):
396 Calories | 23g fat | 23g carbs (5 fibre, 18 sugar) | 20g protein

(Note* almost ALL the fat in this comes from the oil and the nuts, remember - these are GOOD fats [assuming you are using a good quality vegetable or coconut oil])

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