A sauce everyone loves… and a great way to add tofu to your menu!
- Servings: 4
- Preparation time: 15 minutes
- Cooking time: 20 minutes
- Cost per serving: $1.92
- Storage: 3 days in the fridge
- Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, small bowl, fork, large bowl, wooden spoon, large frying pan, plate
- This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition
- 125 ml (½ cup) ketchup
- 30 ml (2 tbsp) soy sauce
- 15 ml (1 tbsp) apple cider vinegar
- 10 ml (2 tsp) Worcestershire sauce
- 3 garlic cloves, peeled and minced
- 125 ml (½ cup) water
- Salt, pepper and Tabasco-style hot sauce, to taste
- 1 firm tofu block (454 g), diced into 2.5 cm (1-inch) cubes
- 30 ml (2 tbsp) corn starch (a little more, if needed) (optional, see step 2)
- 30 ml (2 tbsp) canola oil (divided: 20 ml [4 tsp] + 10 ml [2 tsp]). A little more, if using corn starch
- 1 large or 2 small yellow onions, peeled and diced
- 1 litre (4 cups) vegetables, chopped into pieces
Choose vegetables that have similar cooking times like broccoli, green beans (cut in half), pieces of green bell pepper, bok choy, etc.
1. In a small bowl, add the ketchup, soy sauce, apple cider vinegar, Worcestershire sauce, garlic, water, salt, pepper and hot sauce. Mix with a fork and set aside.
2. (OPTIONAL) In a large bowl, add the tofu and corn starch. Toss just enough to coat all the tofu sides with corn starch.
3. Heat 20 ml (4 tsp) of oil in a large frying pan over medium-high heat. Add the tofu cubes and cook until crisp on all sides (you will need extra oil if the cubes are covered in corn starch). Set aside on a plate. Tip: Use the cooking time to prepare your side dishes.
4. In the same frying pan, add 10 ml (2 tsp) of oil cook the onions for about one minute. Add the vegetables and cook about 2 minutes.
5. Add the sauce prepared in step 1, stir and heat for about 2 minutes until the sauce thickens slightly.
6. Adjust salt, pepper and hot sauce as needed. Mix in the tofu cubes.
This recipe provides foods from the following food groups:
- Meat and alternatives
- A grain product (rice or Asian-style noodles, for example)
- A fruit
- A glass of milk or fortified soy beverage