Sweet-and-Sour Stir-Fry Recipes

Sweet-and-Sour Stir-Fry Recipes - How Foods Fight Cancer

MAKES ABOUT 8 CUPS (8 SERVINGS)

The celery in this recipe contains the compound luteolin, which has been shown to kill colon
cancer cells. If you’ve ever prepared a stir-fry, you know that once the cooking begins, everything
happens very quickly. The secret to a serene stir-fry experience is to prepare the vegetables and
mix the sauce ingredients in advance; then arrange everything within easy reach of the stove. Serve this dish with Brown Rice or Chinese Fried Bulgur 

2 tablespoons raw sesame seeds
1⁄2 cup crushed pineapple packed in juice
1⁄2 cup apple juice concentrate
1⁄4 cup crushed tomatoes or tomato sauce
2 tablespoons soy sauce
2 tablespoons seasoned rice vinegar
11⁄2 teaspoons cornstarch
1⁄4 teaspoon ground black pepper
1⁄4 cup vegetable broth or water
1 onion, thinly sliced
1 cup diagonally sliced celery
1 carrot, diagonally sliced
1 green bell pepper, sliced into strips
3⁄4 cup water
4 or 5 garlic cloves, minced or pressed
2 tablespoons thinly sliced fresh basil, or 1⁄2 teaspoon dried basil
2 cups sliced mushrooms
8 ounces seitan, cut into strips


1. Place the sesame seeds in a heavy skillet. Cook and stir over medium
heat for 2 to 3 minutes, until the seeds become fragrant and begin
to pop. Remove from the skillet and set aside.

2. Combine the pineapple and its juice, apple juice concentrate, tomatoes,
soy sauce, vinegar, cornstarch, and pepper in a small bowl. Mix
well and set aside.

3. Heat the broth in a wok or large skillet. Add the onion and cook and
stir over high heat for 2 to 3 minutes, until just soft.

4. Add the celery, carrot, bell pepper, water, garlic, and basil and cook
and stir until the vegetables are tender-crisp, about 2 to 3 minutes.
Add the mushrooms and seitan and continue to cook and stir for
about 3 minutes longer, until the mushrooms are tender.

5. Stir in the reserved pineapple mixture and continue cooking for about
2 minutes, until the sauce thickens. Transfer to a serving dish and
sprinkle with the toasted sesame seeds.

6. Stored in a covered container in the refrigerator, leftover Sweet-and-
Sour Stir-Fry will keep for up to 3 days.


PER SERVING: 113 calories; 1.7 g fat; 0.2 g saturated fat; 13.4% calories from fat; 0 mg cholesterol;
7.8 g protein; 18.2 g carbohydrate; 11.5 g sugar; 1.8 g fiber; 353 mg sodium; 40 mg calcium;
1.4 mg iron; 15.9 mg vitamin C; 703 mcg beta-carotene; 0.3 mg vitamin E