Sweet and Sour Tofu*
One of the most common food intolerances found in patients who are seen at National Jewish Health is to dairy products and milk. For some time now, lactose intolerant people have turned to soy milk as a milk replacement. Tofu is a soy milk product, often cube-shaped. If you are allergic to eggs, soy provides an alternative, since tofu can be scrambled and can sometimes be used in baked goods as an egg replacement.
The following recipe will benefit patients with a cancer diagnosis, high cholesterol and heart disease, or who have milk and dairy allergies and need another way to obtain calcium from their food because of milk and dairy limitations.
Protein: 10 gm
Carbohydrate: 41.9 gm
Fat: 5.9 gm
Cholesterol: 0 mg
Sodium: 388 mg
Sweet and Sour Sauce
Tofu and Vegetables
- 2 tablespoons cold water
- 2 tablespoons cornstarch
- 1 cup pineapple juice
- 1/3 cup white rice vinegar
- 2 tablespoons low-sodium soy sauce
- 3 tablespoons tomato paste
- 2 tablespoons honey
- 1 tablespoon minced ginger root (available jarred in your produce section)
- Dash of white pepper, to taste
- 1 tablespoons safflower oil
- 2 carrots thinly sliced*
- 1 green bell pepper, cut into ¼” wide strips*
- 1 red bell pepper cut into ¼” wide strips*
- 1 medium onion, sliced ¼” thick*
- 2 teaspoons minced garlic
- 12 ounces silken extra-firm tofu cut into ½” cubes (available in produce section)
- 1 large tomato, cut into 16 wedges
- One 8 ounce can pineapple chunks, drained
- Stir together water and cornstarch in a medium bowl until smooth.
- Whisk in remaining sauce ingredients and set aside.
- Heat oil in non-stick skillet over medium-high heat.
- Add carrots, bell peppers, onion and garlic.
- Cook stirring constantly approximately 5 minutes.
- Reduce heat to medium, stir sauce in bowl and pour it over vegetables.
- Stir constantly until sauce thickens, approximately 1 minute.
- Gently stir in tofu, tomatoes and pineapple chunks.
- Heat until warm, about 1 minute.
- *Cut all vegetables the same size; this way you can guarantee even cooking
- *Other vegetables can be substituted to your taste (broccoli, asparagus, mushrooms, celery, zucchini or halved brussel sprouts, for instance)
- Prepare vegetables in advance and refrigerate until ready to use
- Try serving this over rice or noodles
- Garnish dish with chopped green onions
View Tofu Teriyaki recipe
*Recipe and information adapted from "The Complete Soy Cookbook," by Paulette Mitchell, copyright 1998. Modifications were made by Angela Maley (December 2007). Angela is a certified chef and the Director of Food Services as well as Clinical Nutrition Services at National Jewish Health. For specific diet information tailored to your needs, we recommend you consult with one of our registered dietitians.