SWEET AND SOUR (no meat recipe)

Sweet and sour is combination most often associated with Chinese cooking. In this dish keep the tofu firm and crisp by stir-frying it first and briefly reheating it toward the end of the cooking time.
Preparation 15 minutes, cooking time 20 minutes. Serves 4; Per serving 360 calories, 12.9 grams of fat, 5 grams of dietary fiber and 312 sodium.
Ingredients:
12 ounces firm organic tofu, well drained and squeezed dry between paper towels. (put a heavy can on top for a while) (or, freeze thaw will make tofu dryer with less water)
4 tablespoon peanut oil
1 large head broccoli (separated into florets_no stems)
2 cups sliced yellow peppers or red...green or, mixed
2 garlic cloves, (minced)
1 cup low sodium vegetable stock
¼ cup tomato paste
2 tablespoon chopped fresh flat-leaf parsley
1 tablespoon rice wine vinegar
1 tablespoon low-sodium teriyaki sauce or, 2 tbls soy
1 tablespoon brown sugar or, 1 ½ teaspoons honey

1 tablespoon minced ginger
1 tablespoon corn starch
1 tablespoons water

2 tablespoons Soy sauce for salt flavor...taste
1 ½ cups drained canned pineapple chunks

TOPPING; sprinkle on sesame seeds
1.Cut the tofu into 1” cubes

2.In a large cast iron frying pan (or, cast iron no stick pan) or, wok over medium high heat, warm the oil. Add tofu. Cook, turning frequently for 4-5 minutes until tender. Stir in the stock, tomato paste, parsley, ginger,vinegar, soy or teriyaki sauce and sugar or honey and rest of the ingredients.
3. In a cup, dissolve the cornstarch in the water. Add to the pan; stir well and bring to a boil. Reduce the heat to low. Stir in the tofu and pineapple; cook, stirring to coat evenly for 5 minutes to blend in the flavors.

Photo: http://jenniferscooking.blogspot.com/2009/03/sweet-and-sour-tofu.html

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