Monday, July 7, 2014

Tasty Sweet & Sour Stir Fry

My daughter's post-camp dinner request was sweet and sour stir fry, which is one of her favorite things. I like it because you can choose almost any vegetable and it will work (we've used broccoli, button mushrooms, shiitake mushrooms, regular bok choy, kale, onions, peppers, celery, and anything else I've had on hand, really). I often use pan fried tofu, but this time I used Soy Curls. Soy Curls are REALLY GOOD and if you see them, they're worth picking up. They're shelf-stable, have a nice texture, and take on the flavor of whatever it is you're putting them in.

1 TBS sesame oil
3 servings of soy curls, soaked in hot water for 10 minutes
2 cups carrots, sliced
1 cup shelled edamame (green soybeans)
2.5 cups chopped baby bok choy
2 cups shredded cabbage (I used bagged coleslaw shreds)
1 TBS sesame oil
1 TBS cornstarch
1 cup vegetable broth
3 TBS rice wine vinegar
1 TBS sugar
1 TBS catsup
2 TBS tamari (or soy sauce)
1/4 tsp cayenne pepper
1 tsp ground ginger
1 tsp crushed garlic
1/2 tsp onion powder


Mix together the ingredients for the sauce. Make sure the whisk the broth into the cornstarch slowly so you don't get any clumps. Set aside.

Heat 1 TBS sesame oil in a large pan, then add the soy curls and carrots. Cook for about 8 minutes until the carrots have softened somewhat. You may need to add a few tablespoons of water to the pan to prevent sticking/burning while you cook. Add the baby bok choy and cook for another 5 minutes. Add the edamame and cabbage and cook for another 5 minutes. Cook until everything is softened sufficiently, then stir up the sauce and pour it onto the vegetables. Cook for another few minutes until the sauce is thick and the flavors have come together. Serve over rice or rice noodles with some Sriracha on the side.

(for 1/3 of the pan - a large serving)
Calories: 338
Fat: 17 g
Carbs: 28 g
Fiber: 11 g
Sugars: 12.7 g
Protein 21.1 g
Vitamin A: 175%
Vitamin C: 109%
Calcium: 17%
Iron: 102%

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