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Stir-fried tofu with vegetables

A scrumptious Asian side dish or light main meal that is packed full of flavours and nutritious.

Stir-fried tofu with vegetables

Ingredients

  • 2 tablespoons salt–reduced soy sauce
  • 1 tablespoon soft brown sugar
  • 2 teaspoons grated fresh ginger
  • 500 g (1 lb) firm tofu, cut into large rectangles, about 3 cm (1¼ inch) thick
  • ¾ cup (180 ml) salt–reduced chicken stock
  • 2 teaspoons cornflour (cornstarch)
  • 3 teaspoons vegetable oil
  • 1 large red capsicum (bell pepper), halved, seeded and thinly sliced
  • 200 g (7 oz) green beans, cut into 5 cm (2 inch) lengths
  • 2 carrots, thinly sliced
  • 4 cloves garlic, crushed
  • garlic, crushed 2 spring onions (scallions), thinly sliced

Preparation

  1. Combine the soy sauce, brown sugar, ginger and a pinch of salt in a shallow bowl.
  2. Add the tofu, cut–side down, cover and set aside for 1 hour to marinate.
  3. Remove the tofu, reserving the marinade, then cut the tofu into 3 cm (1¼ inch) chunks.
  4. Stir the stock and cornflour into the reserved marinade.
  5. Heat the vegetable oil in a wok or large non–stick frying pan over medium heat.
  6. Add the capsicum, beans, carrots, garlic and spring onions and cook for 5 minutes, or until the capsicum is tender.
  7. Add the marinade and tofu and bring to mixture to the boil.
  8. Reduce the heat to low and simmer for about 4 minutes, or until the sauce is slightly thickened and the tofu is heated through.
  9. Serve immediately.

Serves 4
Preparation: 15 minutes, plus 1 hour marinating
Cooking: 10 minutes



Source:

Low Fat No Fat Asian Cooking

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