Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Sweet & Sour Stir Fry

Recipe courtesy of Alexandra Caspero MA RD, guest contributor

Servings: ~4
Printable version


  • 1 lb. tofu, diced
  • 2- to 3 cloves garlic, minced
  • 3 cups sugar snap peas, halved
  • 3 carrots, sliced
  • 2 Tbl. oil or vegetable broth

   Sweet and Sour Sauce:

  • 2 Tbl. balsamic vinegar
  • 1 Tbl. soy sauce
  • 1 Tbl. corn starch
  • 3 Tbl. Ketchup
  • 3 Tbl. maple syrup or other liquid sweetener
  • ¼ cup water


  1. Mix together the ingredients for the sweet and sour sauce and set aside.

  2. Heat a large skillet or wok to medium heat. Add 2 Tbl. broth or oil. Once heated through, add the garlic and quickly toss for 1-2 minutes. Add a pinch of salt and stir.

  3. Add the tofu to the garlic oil and fry for 5- to 6-minutes until the tofu is nicely browned. Remove tofu and set aside.

  4. Add the carrots, stir and cook for 2 minutes. Add the sugar snap peas and cook for another minute. Turn the heat down to medium low and add the sauce and tofu. Stir and let cook for 5 minutes until the sauce has thickened.

Nutrition: (Serving size: ¼th recipe)

calories: 332     protein: 14.5g     total carbohydrate: 29g     total fat: 13.1g

sugars: 19g     sodium: 245mg     dietary fiber: 5.5g     saturated fat: 0.5g