Sweet and Sour Stir-fry

Sweet and Sour was a favorite flavor of mine as a young man. This stir-fry sauce, with the sweetness of pineapple juice, and the zing of vinegar is an old standby.  I add a little Asian garlic/chili sauce to give the taste buds an extra jolt.  

Bok Choy, peppers, sweet onion, mushrooms, water chestnuts and fresh pineapple create an absolute orgy of flavors. Wrap it all in a slightly spicy sweet and sour sauce and serve it over wholesome brown rice to get this classic Sweet and Sour Stir-fry.
Grocery List Sweet and Sour Stir-fry
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Wednesday, Sweet and Sour Stir-fry

Produce

garlic (if needed)

1 yellow onion

2 bunches chopped baby bok choy

1 red bell pepper

1 green bell pepper

Canned/Dried Foods

brown rice (if needed)

one – 6 fl. oz. can pineapple juice

one 6 oz. can sliced, peeled water chestnuts 

one 6 oz. can pineapple chunks

one 32 oz. box low-sodium vegetable broth

sesame oil (if needed)

canola oil (if needed)

low-sodium soy sauce or tamari (if needed)

rice wine vinegar (if needed)

Asian pepper sauce (if needed)granulated sugar (if needed)

white wine to cook with (if needed)

Frozen Foods

Meat/Fish/Poultry

Chilled Foods/Dairy

one – 7 oz. – package Asian style baked tofu 

 

Nutritional Value

Sweet and Sour Stir-fry (Chicken)

Nutritional Analysis

Per Serving

Calories: 580

Protein: 26 g

Carbohydrates: 85 g

Total Fat: 12 g

(Saturated Fat:) 1.5 g

Dietary Fiber: 8 g

Cholesterol: 55 mg

Sodium: 490 mg

% calories from fat: 19 %

Serving Size:

Two Cups stir fry over 5 oz. cooked brown rice.

Sweet n Sour Stir Fry (Tofu)

Nutritional Analysis

Per Serving

Calories: 610

Protein: 16 g

Carbohydrates: 92

Total Fat: 15 g

(Saturated Fat:) 1.5 g

Dietary Fiber: 10 g

Cholesterol: 0 mg

Sodium: 860 mg

% calories from fat: 22.6 %

Serving Size:

Two Cups stir fry over 5 oz. cooked, brown rice.