healthy_eatingStir 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.


  • 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


  • 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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