Stir fries are a great way to pack in a colourful array of healthy eating fresh vegetables.
And using tofu is a great way to cut down on your meat intake without compromising on flavour or nutrition.
Feel free to substitute the veggies for whatever healthy eating vegetables you have on hand – anything can go in a stir fry!
Try serving with your favourite noodles, or as we suggest here, some brown rice.
Ingredients:
- 300g firm tofu, sliced into rectangles
- 1 tsp minced garlic
- 2 tbsp freshly grated ginger
- 1 tbsp oyster sauce
- 1 tbsp olive oil
- 1 capsicum, thinly sliced into strips
- 1 carrot, thinly sliced into strips
- 1 cup spinach, bok choy or Chinese cabbage
- 1 onion, sliced into long strips
- 1 cup mushrooms, sliced
- ½ cup bean sprouts, to serve
- 2 cups brown rice, to serve
Method:
- Marinate the tofu in a shallow dish with the garlic, ginger, and oyster sauce for 30 minutes.
- Cook the brown rice according to packet directions.
- Drain the tofu, and keep the marinade to one side.
- Heat the olive oil in a frying pan over med/high heat and fry the tofu until golden on both sides. Set aside, covered.
- Add the capsicum, carrot, spinach, onion and mushrooms to the pan and stir fry until cooked to your liking.
- Add the bean sprouts and tofu, then stir through the reserved marinade.
- Serve with the cooked brown rice.
Serves: 4. Calories per serve: 230.
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