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

  1. 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.
  2. 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.
  3. 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.