Healthy Tofu Stir Fry Recipe
Ingredients
- 2 cups rice (uncooked)
- 275 g firm tofu, cut into chunks
- 1 clove garlic, crushed
- 2 tbs fresh ginger, grated
- 1 tbs oyster sauce, optional
- 2 tbs chilli sauce (or ½ teaspoon chilli flakes)
- 1 tbs sesame oil
- 1 medium carrot, thinly sliced
- 1 red capsicum, seeded and sliced into strips
- 150 g snow pea, ends trimmed and sliced
- 200 g mushroom, sliced
- 6 spring onions (including green tops), chopped
- 1/2 Chinese cabbage (Wombok), shredded
- 1 cup bean sprouts
Method
- Cook rice following packet directions.
- Place tofu in a bowl and marinate for 30 minutes with garlic, ginger and sauces. Drain, retaining marinade.
- Heat a wok or non-stick frypan, add oil and tofu and stir-fry until brown on all sides. Remove and keep warm.
- Add remaining ingredients except bean shoots and stir for 3–4 minutes until lightly cooked.
- Add bean shoots and tofu, stir through reserved marinade.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation: Savoy cabbage, Brussels sprouts or bok choy may be used instead of Chinese cabbage, and try a small leek instead of spring onions.
Comment: Leave out the oyster sauce to make this dish vegetarian and vegan.
Healthy tip!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2607 kJ | 402 kJ |
| 623 Cal | 96 Cal | |
| Protein | 22.2 g | 3.4 g |
| Fat, total | 15.8 g | 2.4 g |
| — saturated | 2.2 g | 0.3 g |
| Carbohydrate | 90.2 g | 13.9 g |
| — sugars | 10.5 g | 1.6 g |
| Sodium | 436.1 mg | 67.3 mg |
| Fibre | 2.2 g | 14 g |
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