Rice with tofu
- Preparation time 10 minutes
- Cooking time 6 minutes
- Serves 3-4
Ingredients
- 200 g firm tofu, chopped
- 80 ml (1/3 cup) MAGGI Stir-Fry Sauce
- 2 tablespoons soy sauce
- spray of canola or olive oil
- 5 spring onions, sliced diagonally
- 1 red capsicum, sliced
- 425 g can baby corn, drained and chopped
- 200 g green beans, sliced diagonally
- 4 cups cooked long-grain rice
Method
- Place the tofu in a small bowl and add the stirfry sauce and soy sauce.
- Toss to coat and set aside until required.
- Spray a wok or large frying pan with oil and heat.
- Add spring onions, capsicum, corn and beans and stirfry for 2-3 minutes or until vegetables are tender but still crisp.
- Add the tofu (with all the sauce) and stirfry for 2-3 minutes or until heated through.
- Serve with the rice, adding more soy sauce to taste.
HINT: This is a vegetarian dish in which tofu is used as a meat alternative. The vitamin C content helps to enhance iron absorption
Nutrition
ANALYSIS per serve | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2666 (635) | 2000 (477) |
Carbohydrate (g) | 121 | 91 |
Protein (g) | 20 | 15 |
Fat (g) | 8 | 6 |
Vitamin C, Iron |
Australian Institute of Sport - From the "Survival for the Fittest" cookbook
05 Nov 2018
HINT: This is a vegetarian dish in which tofu is used as a meat alternative. The vitamin C content helps to enhance iron absorption
, Rice, survival-for-the-fittest
Rice