Monday, June 29, 2015
Sweet and Sour Vegetables
1/2 cup of pineapple juice (fresh or from can)
4 teaspoons corn starch
1/2 cup tomato sauce, unsalted
1 cup water
4 tablespoons apple cider vinegar
1 tablespoon cane sugar
4 tablespoons pineapple juice
2 teaspoons soy sauce
1 teaspoon salt
1/2 head of cauliflower florets
1 cup broccoli florets
1/2 cup pineapple chunks
1/2 red onion, cubed
1 red pepper, cubed
2 teaspoons coconut oil for stir frying
1 teaspoons salt (or to taste)
2 teaspoons agave nectar
1 teaspoons freshly ground pepper
Prepare the roasted vegetables: Preheat oven to 425 degrees. In a mixing bowl, add the cauliflower and broccoli with some salt and pepper. Mix well, then spread on half of a greased baking sheet.
In a separate mixing bowl, add the pineapple and agave. Mix well, the spread on other half of baking sheet. Place baking sheet in oven and roast for 10 minutes. After 10 minutes, remove pineapple and set aside. Return cauliflower and broccoli to oven to bake for another 15 minutes, flipping occasionally.
Prepare sauce: In a bowl, mix all the sauce ingredients together. Mix well and make sure there are no lumps.
Prepare the fried vegetables: In a stir fry wok, heat 2 teaspoons coconut oil on low for about 20 seconds, then add the onions and stir fry them until they are slightly caramelized. Add the red bell pepper and fry them for a few minutes, until the skin crinkles.
To combine: Add the sweet and sour sauce to pan with fried onions and peppers. Let the sauce thicken a little at a simmer, stirring frequently, about 5 minutes. Add the cauliflower, broccoli, and roasted pineapple to pan. Stir well and simmer for another 5-7 minutes. Keep stirring so that it doesn't stick to the bottom.
Remove and serve over soba noodles, rice noodles, or rice.
makes 2 servings
282 calories | 5g fat | 56g carbs | 8g protein