By Fijian Food Safari
30ml Virgin coconut or vegetable oil
1 only Brown onion, peeled & sliced
1 only Carrot, peeled, sliced
2 only Fresh tomato
2 Tbsp Corn or rice flour, mix with a little water for a slurry
1 pc Fresh ginger, peeled & sliced
400gm Fresh pineapple, cut into chunks
1/4 cup White wine vinegar or normal vinegar
2 Tbps Light soy sauce
4 Tbsp Brown sugar or honey
1/4 cup Tomato puree or ketchup
200ml Vegetable, Fish or Meat Stock
500gm Chicken or seafood
Any fresh vegetables
Marinate chicken or seafood in a little light soy sauce for at least 30 mins
Shallow fry the meat or seafood in virgin coconut oil until sealed, approx 5 mins
In a frypan or wok, cook onion, ginger, carrot & tomato, over medium heat for 2-3 minutes
Add vinegar, soy, sugar, tomato puree and stock - bring to boil
Add the pineapple pieces, cooked meat or seafood and vegetables
Bring to the boil, check meat is fully cooked, and thicken slightly with the flour slurry
Serve with steamed rice
30ml Virgin coconut or vegetable oil
1 only Brown onion, peeled & sliced
1 only Carrot, peeled, sliced
2 only Fresh tomato
2 Tbsp Corn or rice flour, mix with a little water for a slurry
1 pc Fresh ginger, peeled & sliced400gm Fresh pineapple, cut into chunks
1/4 cup White wine vinegar or normal vinegar
2 Tbps Light soy sauce
4 Tbsp Brown sugar or honey
1/4 cup Tomato puree or ketchup
200ml Vegetable, Fish or Meat Stock
500gm Chicken or seafood
Any fresh vegetables
Marinate chicken or seafood in a little light soy sauce for at least 30 mins
Shallow fry the meat or seafood in virgin coconut oil until sealed, approx 5 mins
In a frypan or wok, cook onion, ginger, carrot & tomato, over medium heat for 2-3 minutes
Add vinegar, soy, sugar, tomato puree and stock - bring to boil
Add the pineapple pieces, cooked meat or seafood and vegetables
Bring to the boil, check meat is fully cooked, and thicken slightly with the flour slurry
Serve with steamed rice
