Vegie fiesta tofu stir-fry
Cooking Time: 40 minutes
No of Serves: 4
Recipe courtesy of Katherine Baqleh, APD
Ingredients
400g firm tofu
2 tb olive oil
1 brown onion
4 garlic cloves
1 red chilli
2 tsp cracked pepper
2 bunches broccolini halved (or 1.5 heads broccoli florets)
400g button/shiitake mushrooms
1 tin corn spears (~400g)
3 tb oyster sauce
1/3 cup salt-reduced chicken stock
basmati rice or hokkien noodles to serve (0.5 cup cooked)
Nutrition Information (per serve)
| Energy | 1510 kJ (361 calories) |
|---|---|
| Protein | 23g |
| Total Fat | 17.8g |
| Carbohydrates | 17.8g |
| Saturated Fat | 2.5g |
| Sugars | 6.7g |
| Dietary Fibre | 15g |
| Sodium | 972mg |
Method
- Cube tofu in 2cm pieces. Gently squeeze pieces with paper towel to absorb excess moisture. Heat wok over high heat with 2 tsp olive oil. Split tofu into 2 batches and stir-fry tofu until golden. Remove tofu.
- Add remaining oil to wok over high heat. Add onion and stir-fry for 2-3 minutes, then add garlic, chilli and pepper and stir for 1 minute until the garlic is fragrant. Add broccolini and corn spears and stir-fry until just tender. Repeat with mushrooms.
- Return tofu to wok. Add oyster sauce and stock and stir for 2 minutes. Serve with a side of rice or noodles. Garnish with red chilli.
This recipe featured in the 2017 Australia’s Health Weight Week, APD Cookbook, created in collaboration with DAA and Nutrition Australia, ACT.