Sweet and Sour Vegetables

Prep time: 5 minutes | Cooking time: 10 minutes | Servings: 6

Ingredients

  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • 1 teaspoon soy sauce (low sodium)
  • 1/4 teaspoon ginger (ground)
  • 1 cup pineapple (canned)
  • 1 tablespoon cornstarch (for thickness)
  • 2 teaspoons oil
  • 1 package frozen stir-fry vegetables (16 oz bag)

Live Well Tips

  • Sweet and sour sauce comes from China and is popular all over the world.
  • Use fresh minced ginger (instead of dried) for a zesty kick.
  • Add chicken or fish to this dish for more protein.

Directions

  1. Wash hands with soap and water.
  2. Combine all ingredients except vegetables into bowl, mix and set aside.
  3. Heat 2 teaspoons of oil in skillet and add frozen vegetables. Cook for 3-4 minutes or until vegetables are crisp-tender.
  4. Add sweet and sour sauce and cook for another 2 minutes or until mixture comes to a boil. Add water if it seems too thick.
  5. Serve immediately. This dish is great over pasta or brown rice.

Cook Together! Making Recipe with Kids

Sweet, sour and salty this dish is a great way to add more veggies into lunch or dinner! Add in your child’s favorite vegetables and serve over brown rice or whole-wheat pasta for a delicious and complete meal.

Easy Tasks

  • Gather ingredients and equipment
  • Drain pineapple
  • Open vegetable package

Intermediate Tasks

  • Measure and place all ingredients into bowl
  • Open canned items

Difficult Tasks

  • Saute veggies and sauce in pan

Nutrition Facts

Serving size 1/2 cup: Calories–110; Protein–3g; Carbohydrate–21g; Total Fat–2g; Saturated Fat–0g; Cholesterol–0mg; Fiber–3g; Sodium–73mg; Vitamin C–12mg; Vitamin A–193mcg; Iron–1mg; Calcium–26mg

Adapted from University of Florida, IFAS Extension, Cooking Healthy with Diabetes