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.
*To make this dish gluten-free ensure that sauces are free from gluten
Healthy tip!
Use the left-over water from cooking vegetables to make stock or soup. It's full of vitamins!
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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