Sweet & Sour Stir-fry with Beef-style or Chicken-style Pieces

Vegan

This makes a lot – a really good filling meal for 4 people, but it can be downsized. The fresh Sweet & Sour Sauce is easy to make and very tasty - but if you are short of time, simply use a good ready-made version.
Wok strips or pieces make a great cross-over food for those who still enjoy meat-style texture and flavour but don't want to eat animals. They are also good if you are cooking for a mixed bunch of veggies and meat-eaters. Brands: Fry's chicken or beef style strips; RealEat Chicken-style pieces. Both available from Holland & Barrett, independent health food shops or mail order from www.goodnessdirect.co.uk
Adapted from Rose Elliot's recipe with thanks.

Serves:

Serves 4

Time:

Preparation: 20-30 minutes. Cooking: 5 minutes

No nuts

No sesame

Reduced fat

Reduced sugar

Ingredients:

250g/9oz rice
175g/6 oz match-stick thin slices of carrot
175g/6 oz courgette sticks
175g/6 oz summer cabbage, shredded
Bunch of spring onions, sliced lengthways
1 green pepper, de-seeded and cut into match-sticks
Small can pineapple chunks, drained and lightly chopped
380g pack of beef or chicken-style strips or pieces
2 tbsp vegetable oil
Salt

Sauce
3 medium tomatoes, chopped
1 large carrot, grated (peel if necessary)
½ an onion, roughly chopped
60g/2oz dates, chopped (these can be bought ready-chopped)
30g/1oz sun-dried tomatoes (not in oil), chopped with scissors
2 tbsp cider OR white wine vinegar
1 tbsp shoyu or tamari soya sauce
1 tsp olive oil
1cm/half inch piece fresh ginger, grated
1 clove garlic, crushed
Quarter of a red chilli, de-seeded (unless you like very hot food) and finely chopped

Method:

1. Put on rice now - white rice takes 11 minutes, brown rice takes 20-30 minutes.

1. Have the vegetables all prepared and ready.

2. Make the sauce: heat up all the sauce ingredients but do not boil. If you prefer a smoother consistency, blend before serving.

3. Set a wok over the heat and get it hot. Add the oil, allow it to heat then put in all the vegetables and the pineapple.

4. Stir-fry for 2-3 minutes, until they are beginning to soften.

5. Add the meat-style strips.

6. Continue to stir-fry for a further 2-3 minutes, until the vegetables are just tender and the strips are heated through.

7. Give the sauce a quick stir, then add to the pan.

8. Stir-fry for a minute or two longer, then check seasoning, adding some salt if needed, and serve.

9. Serve with the cooked, drained rice.