Home#healthymumma Sweet and Sour Sauce 
3 May, 2017

Sweet and Sour Sauce 

Posted in : #healthymumma, C4K Bariatric Kitchen, Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Marinade, Recipe Base, Sauces, Uncategorized on by : C4Kkitchen

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Sweet and Sour Sauce

Makes: 2 family sized portions or 16 bariatric portions at approx 1/4 cup each


Ingredients: 

  • 440g can crushed pineapple in juice
  • 400g can crushed whole peeled tomatoes 
  • 1 onion
  • 1 carrot
  • 1 celery stalk
  • 1 zucchini
  • 1 red capsicum 
  • 4 garlic cloves 
  • 1 chicken stock cube
  • 2 tablespoons white vinegar 
  • 2 tablespoons honey 
  • 1 tablespoon soy sauce 
  • 1 tablespoon arrowroot flour 
  • 2 scoops (60g) pure protein powder 

Method:

  • Roughly chop the vegetables into even size and place in a large heavy based saucepan 
  • Add the garlic, can of pineapple (including juice), tomatoes, stock cube, vinegar, honey and soy sauce with 1/4 cup water then stir until well combined 
  • Place the lid on the saucepan and simmer for 15-20 minutes or until the vegetables are cooked through 
  • Place the protein powder, arrowroot flour in a blender with 1/2 cup water and blend until smooth
  • Stir the flour paste into the sauce and simmer for a couple minutes until thickened 
  • Remove from the heat and allow to cook slightly 
  • Using a stick blender to blend the sauce until smooth.

Nutritional Value per portion:

  • Calories: 55
  • Total fat: 0.3g
  • Total carbohydrates. 8.8g
  • Protein: 4g

Recipe Notes:

  • Store covered on the fridge for a maximum of 3 days 
  • This recipe is freezer friendly to be consumed within 6 months.
  • The protein powder will soften the colour, if you prefer a more intense traditional red colour add a touch of food colouring 
  • Serving suggestion with pork and vegetable stir fry 
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au 
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.