Updated December 23, 2023

I love sweet and sour dishes! Sweet and sour tofu, sweet and sour stir fry, sweet and sour pork. The list just goes on and on. I still miss a good Chinese buffet. As a Celiac I have yet to find a celiac safe Chinese restaurant I can eat at, so I need to make my own. Here is my version of a gluten-free sweet and sour sauce and my favourite sweet and sour tofu and vegetable stir fry.

You will need to make the sweet and sour sauce first. Then set it aside and prep your protein and vegetables. Pour a few tablespoons of oil into a hot wok or large frying pan and brown your protein. Remove and set aside. Fry up your vegetables to how you like them. I like mine a little underdone, so they still have a nice crunch to them. Then add the protein and sauce back to the pan. Stir and heat until warm. Put in a large bowl or platter and garnish with toasted sesame seeds and sliced chives or green onion. If you slice the green onions on an angle they look pretty. You can garnish with chopped peanuts if you like. Enjoy with rice, gluten-free noodles, or gluten-free quinoa.

Great as leftovers for lunch the next day! I think the flavour improves overnight.

Sweet and Sour Sauce Recipe

Ingredients

• 1 can of pineapple tidbits, drained
• 1/2 cup of pineapple juice from the canned pineapple
• 1/2 cup of apple cider vinegar
• 3/4 cup brown sugar
• 3 Tablespoons gluten-free soya sauce
• 1/2 to 1 teaspoon grated ginger (optional)
• 1-2 cloves of garlic, minced (optional)
• 4 Tablespoons ketchup
• 1/2 to 3/4 cup water
• salt and pepper to taste
• 1 teaspoon sesame oil
• 2 Tablespoons potato starch or cornstarch mixed with 1/2 cup of water

Directions

1. Open and drain the can of pineapple. Reserve 1/2 cup of juice for the sauce. Drink the rest! ^-^ Put the pineapple tidbits aside for later.
2. In a medium sauce pan add all the ingredients except the pineapple tidbits and the 2 tablespoons of potato starch and 1/2 cup of water. You will use the potato starch and 1/2 cup of water to make a slurry to thicken the sauce later.
3. Bring the sauce to a boil, turn down the heat to a simmer and add the slurry to thicken.
4. When thick then add the pineapple tidbits, warm through and turn off.
5. The sauce is now ready to add to your cooked meat or tofu and vegetables.

Sweet and Sour Stir Fry Recipe

Ingredients

• Protein of your choice. I used a 454 gram block of medium-firm Sunrise tofu. You could use chicken, pork, beef, or shrimp.
• 1 medium onion
• 1 medium zucchini
• 1 green pepper
• 1 red pepper
• 2 large carrots
• 1 cup of snow peas cut in half
• 1 cup defrosted frozen green peas
• 2 tablespoons toasted sesame seeds
• 2 to 3 green onions or a bunch of chives
• 2 to 4 tablespoons vegetable oil

Directions

1. If using tofu, remove the tofu block from the package and rinse. I like the texture of medium-firm tofu, but you could use firm or extra firm. Soft tofu will fall apart. Tofu is usually gluten-free, but always double check the ingredient list. Put in a colander over a bowl with a plate and heavy tin on top and leave for 2 hours or longer to slowly squeeze the liquid out of the tofu. This allows the tofu to soak up the sauce when you add it to the rest of the ingredients.
2. After the tofu has drained cut into bite size pieces and dust with potato starch or cornstarch and add to a hot large frying pan or wok with oil and brown. Turn as they brown and remove to a plate with paper towel on it to drain the oil and set aside for later.
3. If using meat, cut up into bite size pieces and dust in potato or cornstarch and add to a hot large frying pan or wok with oil and brown. Remove cooked meat and set aside for later. If using a different protein such as chicken or beef use the amount that works for you. If you like more vegetables than meat just adjust the amounts. I would use about 2 cups of protein.
4. Cut up the vegetables of your choice into bite size pieces. Heat up oil in a frying pan or wok then add the vegetables. When done to your liking, (I like mine slightly crunchy!) add your tofu or meat and sauce and simmer until heated through. Put in a serving bowl or platter and garnish with sesame seeds and cut up chives or green onions.
5. Serve with rice, noodles or quinoa.

Stir fries are so versatile. Add whatever vegetables you like or have on hand in the fridge. Broccoli, cauliflower, celery, green beans, snap peas and bean sprouts are all great. If in a rush a bag of frozen vegetables works just as well as fresh. I always thaw mine first and drain off the extra liquid before adding to the stir fry pan.

If you need to follow a low FODMAP diet replace the garlic with garlic infused oil. If you want to make your own garlic infused oil check out my recipe. Also, eliminate the onion. You could use the green part of green onions instead, but add it just before serving so they aren't overcooked.

What do you like in your stir fries?