Estimated Nutrition (whole recipe, rough)
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Apple Juice | 1 medium (182g) | 95 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1 cup sliced carrots
- 1 tablespoon cornstarch
- 1/2 cup pineapple juice
- 1 tablespoon dark brown sugar
- 1/4 cup apple juice concentrate
- 1 tablespoon rice vinegar
- 2 tablespoons peanut oil
- 1 tablespoon finely chopped peeled ginger root
- 2 cloves garlic, finely chopped
- 1 jalapeño pepper, seeded and cut lengthwise into thin strips
- 16 ounces firm or extra firm regular tofu, pan-crisped
- 1 large tomato, cut in 16 wedges
- 1 cup canned straw mushrooms, drained
- 1/3 cup preserved pineapple cut into 1/2-inch pieces (see note)
- 1 teaspoon salt
- Freshly ground pepper
- =
Directions
In a large pot of boiling water, cook the broccoli, cauliflower, and carrots for 3 minutes. With a slotted spoon, remove the vegetables from the pot and plunge immediately into ice water. Drain well and set the vegetables aside.
In a small bowl, combine the cornstarch and 2 tablespoons of the pineapple juice. In another small bowl, combine the brown sugar, apple juice concentrate, and the remaining pineapple juice with the rice vinegar. Set both bowls where you can reach them easily while stir-frying.
In a wok, heat the peanut oil. Add the ginger, garlic, and jalapeño. Stir-fry until the garlic and ginger are fragrant, about 1 minute. Add the drained vegetables and stir-fry 3 minutes.
Add the tofu, tomato, mushrooms, and pineapple. Re-stir the fruit juice mixture to blend and add it while continuing to stir and toss the vegetables.
When all the ingredients in the wok are mixed together and the liquid is bubbling, re-stir the cornstarch mixture. Add this mixture to the wok, stirring constantly as the liquid thickens and clings to the vegetables. Season to taste with salt and pepper. Turn onto a platter and serve immediately, accompanied by rice. If there are leftovers, bring them to room temperature before serving rather than reheating them.
NOTE: Fruit and nut shops use the term "preserved" or "glazed" to describe this kind of candied pineapple, while natural food stores call it dried pineapple. You will recognize it as the kind you would cut up to use in fruitcake.