Tofu vegetable stirfry
- Preparation time 15 minutes
- Cooking time 10 minutes
- Serves 4-6
Ingredients
- 900 g MAGGI Thin Hokkien Noodles
- 2 baby bok choy
- spray canola or olive oil
- 1 onion, sliced into thin wedges
- 150 g button mushrooms, sliced
- 1 large carrot, thinly sliced
- 200 g cauliflower, cut into small florets
- 200 g broccoli, cut into small florets
- 1 red capsicum, chopped
- 200 g firm tofu, cubed
- 80 mL (1/3 cup) kecap manis, or soy sauce
Method
- Place the noodles into a large heatproof bowl and cover with boiling water.
- Stand for 2 minutes, pushing gently with a wooden spoon to separate the strands.
- Drain well and set aside.
- Trim the ends from the bok choy, separate the leaves and cut into wide strips.
- Spray a nonstick wok or frying pan with oil.
- Add the onion, and stirfry for 1 minute or until it starts to soften.
- Add the vegetables except the bok choy, and stirfry for 3 minutes or until they are tender but still crisp.
- Add the bok choy, toss through, then the tofu and stir to heat through.
- Add the noodles, toss to combine and heat through.
- Add sauce and stir.
- Stir immediately.
HINT: Kecap manis is an Indonesian soy sauce, quite thick and sweet. It is available in most supermarkets
Nutrition
ANALYSIS per serve | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 2312 (552) | 1541 (368) |
Carbohydrate (g) | 92 | 61 |
Protein (g) | 27 | 18 |
Fat (g) | 9 | 6 |
Vitamin C |
Australian Institute of Sport - From the "Survival for the Fittest" cookbook
05 Nov 2018
HINT: Kecap manis is an Indonesian soy sauce, quite thick and sweet. It is available in most supermarkets
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