Tofu Stir Fry
Prep: 30 min
Cook: 10 min
Servings: 4
5
5
A tasty and easy-to-prepare vegetarian dinner.
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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

  1. Cook rice following packet directions.
  2. Place tofu in a bowl and marinate for 30 minutes with garlic, ginger and sauces. Drain, retaining marinade.
  3. Heat a wok or non-stick frypan, add oil and tofu and stir-fry until brown on all sides. Remove and keep warm.
  4. Add remaining ingredients except bean shoots and stir for 3–4 minutes until lightly cooked.
  5. 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!

On a budget? If fresh produce is not available or is too expensive, try canned or frozen fruit and veg!

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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