Sweet and Sour Vegetables*



Dr. Joe:   The 6-oz. cans of pineapple and low-sodium V-8 juice are readily available in six-packs, and make this dish quick and easy. 
You can go with pretty large pieces of the veggies, which cuts down on chopping time.
If you don't have pineapple chunks, you could double the pineapple juice to add extra sweetness.
With the optional peanuts, you could call it "Kung Pao Vegetables."   Either way, your guests will want the recipe!

Modified from http://drmcdougall.com/newsletter/recipeindex.html


6 oz can of unsweetened pineapple juice
6 oz can of low-salt vegetable juice (V-8) or tomato juice
1 TBSP low-sodium soy sauce or tamari
2 teasp lemon juice
1 TBSP cornstarch


optional: 1/4 - 1/2 cup of dry roasted peanuts  (or other nuts; peanuts seem perfect for this somehow; the dry roasted ones are especially crunchy & satisfying).

Any combination of:   green or red bell peppers, carrots, onions (preferably sweet or vidalia), mushrooms, celery, pineapple chunks, approx 8 oz can of water chestnuts (cut up).   About 4 - 5 cups total of cut-up veggies is about right.  All of the veggies are cut into medium to large pieces.

(The water chestnuts and pineapple chunks are especially tasty in this dish, but still optional).     

Brown rice.


Combine the Sauce Ingredients in a saucepan.  (Before adding the cornstarch, mix it in a small amount of the liquid first to help it dissolve).   bring to a boil, reduce heat, and simmer, stirring occasionally, until sauce is thickened (may take 20 minutes or so).  

Meanwhile cut up the veggies into medium-sized pieces.

When the sauce is about ready, lightly saute vegetables VERY BRIEFLY without oil in a non-stick pan on medium high, or high, heat.  You can add a bit of water to avoid sticking but this usually isn't necessary.   If you let them cook awhile without stirring, they become nicely blackened.  Don't over-cook.  

Add the veggies to the saucepan with the thickened sauce.  

Salt is optional;  delicious without salt.

If using peanuts, add them just before serving or as a garnish.  (The peanuts are especially delicious in this dish).

Serve with or over hot brown rice.

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tagged this with Excellent 2012-07-09 11:34:06 -0400
published this page in Quick Recipes 2012-01-15 22:36:00 -0500