Tangy Delight: Speedy Healthy Sweet and Sour Stir-Fry
Looking for a quick and flavorsome dinner option? Say hello to "Tangy Delight: Speedy Sweet and Sour Stir-Fry." This vibrant and zesty recipe combines the perfect balance of sweet and tangy flavors with tender meat and crisp vegetables. With a healthy homemade sweet and sour sauce, this dish will become a new favorite on your weeknight menu.
Servings: 4 people
Ingredients
Tangy Delight: Speedy Healthy Sweet and Sour Stir-Fry
- 1-2 pounds protein choice (see recipe note for suggestions)
- 3 carrots sliced into coins at angle
- 1 large onion bite-sized pieces
- 1-2 stalks celery bite-sized pieces
- 1-2 sweet bell peppers bite-sized pieces
- ½ fresh pineapple, chunked (or 1 20-ounce can pineapple tidbits)
Healthy Sweet and Sour Sauce:
- 8 ounces (227g) fresh pineapple
- 3 ounces (85g) tomato paste
- 1 cup (227g) rice vinegar (or apple cider vinegar)
- 1 Tablespoon pure maple syrup (more or less to taste)
- ¾ teaspoon onion powder
- scant ½ teaspoon garlic powder (or 2 cloves)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 2 Tablespoons soy sauce
- 1 Tablespoon corn starch
- water (as needed for thinning)
- red pepper flakes (garnish for spicy heat)
- 2-4 cups rice (prepared as desired)
Instructions
- Cook protein according to directions.
- Prepare vegetables. Stir fry vegetables in large frying pan with 1 Tablespoon coconut oil, on high heat, until tender.
- Meanwhile, in blender, puree pineapple. In a medium-sized pot, on medium-high heat, add pineapple and all other ingredients, except water. Whisk to incorporate corn starch completely and continue to stir until the sauce thickens, about 5 minutes. Add water if needed to thin sauce a little.
- Add protein and thickened sauce to vegetables. Heat until the protein choice is warmed through and the flavors are melded. Serve on rice. Sprinkle with red pepper flakes for a little extra spice.
Notes
Macros for Healthy Sweet and Sour Sauce:
4 servings: each serving—76Calories/3gFiber/19gCarb/2gProtein Protein choices: breaded chicken chunks, ground sausage, boneless chicken in bite-sized chunks, tofu, or ham
Instructions for Protein: In large frying pan on high heat, cook ground sausage until no red appears. Remove from pan and drain on paper towel. If using chicken, toss bite-sized chicken chunks in 2-3 Tablespoons corn starch and cook in frying pan with 1 Tablespoon coconut oil until no red appears. Remove from pan. Bake breaded chicken according to instructions. Other Vegetable Choices: shredded cabbage, cucumbers, zucchini, snow peas, green onions, or any other vegetable you have in your fridge My Original Recipe for Sweet and Sour Sauce:
¾-1 cup granulated sugar
1 cup ketchup
1 cup rice vinegar (or cider vinegar)
1 cup water (or pineapple juice)
1 Tablespoon corn starch
4 servings: each serving—76Calories/3gFiber/19gCarb/2gProtein Protein choices: breaded chicken chunks, ground sausage, boneless chicken in bite-sized chunks, tofu, or ham
Instructions for Protein: In large frying pan on high heat, cook ground sausage until no red appears. Remove from pan and drain on paper towel. If using chicken, toss bite-sized chicken chunks in 2-3 Tablespoons corn starch and cook in frying pan with 1 Tablespoon coconut oil until no red appears. Remove from pan. Bake breaded chicken according to instructions. Other Vegetable Choices: shredded cabbage, cucumbers, zucchini, snow peas, green onions, or any other vegetable you have in your fridge My Original Recipe for Sweet and Sour Sauce:
¾-1 cup granulated sugar
1 cup ketchup
1 cup rice vinegar (or cider vinegar)
1 cup water (or pineapple juice)
1 Tablespoon corn starch