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Polynesian Stir Fry (Low Fat) PDF Print E-mail
Ingredients (use vegan versions):
  • 1 teaspoon oil
  • 1/2 cup pineapple chunks (reserve 1/4 cup juice)
  • 1 cup frozen broccoli
  • 1/2 cup each frozen green beans
  • 1/2 cup peas
  • 1 tablespoon minced garlic
  • 1/2 cup reduced fat tofu, cubed
  • 1/2 teaspoon Chinese 5 spice mixture
  • Soy sauce
Directions:

Heat oil and pineapple juice in pan over medium heat. Add garlic and 5-spice and cook 1 minute. Add frozen veggies. Cook, stirring often, until mostly thawed. Add tofu. Cook 2 minutes, stirring often. Add rice. Continue to cook, stirring frequently, until heated through. Add soy sauce to taste.

Serve hot and enjoy!

Serves: 1-2

Preparation time: 15 minutes


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Featured Recipe

Paneer Tikka Masala

Ingredients:paneer_tikka_masala.jpg

1. 5 tsp. lemon juice
2. 1 tsp. grated ginger
3. 2 garlic cloves, crushed
4. 2 green chili, chopped
5. 3 tbsp. chopped coriander
6. 1 tsp. chili powder
7. salt to taste
8. 250g paneer cut into cubes.
9. 2 tbsp. vegetable oil
10. 2 onions, chopped in 1-inch long thin slices
11. ¼ tsp. turmeric powder
12. 3-4 tbsp. thick yogurt
13. ½ cup milk.

For Garnishing:
Some chopped coriander.

Method:

1. Mix together lemon juice, ginger, garlic, green chili, half of the coriander, chili powder, salt, and paneer in a bowl .  Cover and leave to marinate for an hour.
2. Heat oil in a pan and cook onions for 3-4 minutes on low flame till transparent.  Add turmeric powder, yogurt, milk and the remaining coriander.  Stir for a few minutes till the sauce thickens.
3. Add the paneer mixture in the sauce and cook for 5 minutes on medium flame. Adjust the seasoning.
4. Serve hot garnished with fresh coriander with your choice of Indian bread or rice.

 
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