Tofu and vegetable stir-fry recipe

Serves 4

Preparation and cooking time: about 25 minutes

 

250 g chilled plain tofu, drained

2 tablespoons soy sauce

2 tablespoons tomato paste

2 tablespoons sunflower oil

3 cloves garlic, crushed

2 cm piece fresh ginger, peeled and finely chopped

2 sheets medium Chinese egg noodles, about 170 g in total

200 g broccoli florets, thinly sliced

200 g carrots, cut into matchstick strips

1 red capsicum, seeded and cut into thin strips

150 ml vegetable stock or water

3 tablespoons plum sauce

200 g bok choy, stems and leaves separated and thickly sliced

4 spring onions, cut into thin strips about 5 cm long

1 teaspoon sesame seeds (optional)

1 Preheat the grill. Line the grill pan with foil. Using a small knife, mark both sides of the tofu with a criss-cross pattern. Cut the tofu into quarters and place on the foil, spaced apart. Fold up the edges of the foil to make a case.

 

2 Mix together 1 tablespoon of the soy sauce, 1 tablespoon of tomato paste, 1 tablespoon of the oil, 1 clove garlic and the ginger, and brush the mixture on the top and base of the tofu squares. Set aside while you prepare the remaining ingredients.

 

3 Put the noodles in a bowl, cover with boiling water and leave to soak for 5 minutes, or according to the packet instructions.

 

4 Meanwhile, heat the remaining 1 tablespoon of oil in a wok or large frying pan. Add the broccoli and stir-fry over a high heat for 2 minutes. Add the carrots, capsicum and remaining 2 cloves of garlic, and stir-fry for 2 minutes. Stir in the stock or water and the remaining 1 tablespoon of soy sauce and 1 tablespoon of tomato paste, then mix in the plum sauce. Stir-fry for 1 minute.

 

5 Drain the noodles and add to the wok together with the bok choy and three-quarters of the spring onions. Stir-fry for 2 minutes or until the bok choy leaves have just wilted. Remove the wok from the heat and keep hot while you cook the tofu.

 

6 Put the tofu under the grill and cook for 2 minutes. Turn it over and grill the other side for 1 minute. Sprinkle the sesame seeds over the tofu and cook for a further 1 minute.

 

7 Spoon the vegetables and noodles into bowls, place a piece of tofu in the centre of each and garnish with the remaining spring onions. Serve hot.

 

Each serving provides 1507 kJ, 360 kcal, 16 g protein, 13 g fat (2 g saturated fat), 45 g carbohydrate (11 g sugars), 6 g fibre