Quick & Easy

Tofu stir-fry

Stir fries are a great healthy meal option, and easy to throw together on a busy weeknight.
tofu stir-fry



1.Preheat oven to 220°C/200°C fan-forced. Line oven tray with baking paper.
2.Press tofu between two chopping boards, place weight on top; elevate boards slightly to allow tofu liquid to drain away. Stand 20 minutes; cut tofu into 2cm cubes. Place tofu on oven tray; cook, uncovered, about 25 minutes or until browned lightly.
3.Meanwhile, place noodles in large heatproof bowl, cover with boiling water; separate with fork, drain. Cover to keep warm.
4.Heat oil in wok; stir-fry garlic, chilli and red onion until onion softens. Add capsicum; stir-fry 2 minutes. Add beans and mushrooms; stir-fry until vegetables are just tender. Add tofu, green onion, sauces and sugar; stir-fry until sauce thickens slightly. Serve stir-fry tossed with noodles.

This recipe is low GI. Some Asian supermarkets sell tofu already fried and cut into squares; while this will contain more fat than our oven- browned tofu, it also will shorten the preparation time for this dish. Tofu, also known as bean curd, is the perfect substitute for meat when making vegetarian dishes.


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