Sweet and Sour Tofu Stir-Fry Recipe

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Sweet and Sour Tofu Stir-Fry
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  1. 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.
  2. 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.
  3. In a wok, heat the peanut oil. Add the ginger, garlic, and jalapeno. Stir-fry until the garlic and ginger are fragrant, about 1 minute. Add the drained vegetables and stir-fry 3 minutes.
  4. 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.
  5. 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.
  6. ****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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 117.44 Kcal (492 kJ)
Calories from fat 42.82 Kcal
% Daily Value*
Total Fat 4.76g 7%
Sodium 275.39mg 11%
Potassium 281.77mg 6%
Total Carbs 15.55g 5%
Sugars 11.3g 45%
Dietary Fiber 1.93g 8%
Protein 5.69g 11%
Vitamin C 32.5mg 54%
Vitamin A 0.1mg 4%
Iron 1.1mg 6%
Calcium 89.1mg 9%
Amount Per 100 g
Calories 85.11 Kcal (356 kJ)
Calories from fat 31.04 Kcal
% Daily Value*
Total Fat 3.45g 7%
Sodium 199.59mg 11%
Potassium 204.21mg 6%
Total Carbs 11.27g 5%
Sugars 8.19g 45%
Dietary Fiber 1.4g 8%
Protein 4.12g 11%
Vitamin C 23.5mg 54%
Vitamin A 0.1mg 4%
Iron 0.8mg 6%
Calcium 64.6mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
  • 3

Good Points

  • saturated fat free,
  • cholesterol free

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