Tofu and vegetables

Sweet chili tofu stirfry

Be adventurous and give this Sweet Chili Tofu Stir Fry a go or you can also replace the tofu with the equivalent weight of fish or chicken if you prefer.
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Details
  • 4 serves
Nutrition per serve
  • Energy per serve 2112kJ
  • Protein 25g
  • Fat - total 26g
  • - Saturated 4
  • Carbohydrate - total 37
  • - Sugars 11
  • Dietary fibre 11
  • Sodium 507mg

Ingredients

  1. 1 x 350g pack of sweet chili flavoured tofu, cubed
  2. 1 brown onion, cut into wedges
  3. 1 carrot, chopped
  4. 1 red capsicum, chopped
  5. 1 green capsicum, chopped
  6. 6 medium mushrooms, sliced
  7. 2 bok choy, shredded
  8. 1 tbsp extra virgin olive oil
  9. 1/2 cup water
  10. 1 1/2 cooked brown basmati or doongara rice (1/2 cup of dry rice will triple in volume when cooked to 1 1/2 cups)
  11. 1/4 cup dry roasted cashews
  12. 1 tbspn salt reduced soy sauce
  13. 3 tbsp fresh coriander or parsley, chopped finely (optional)

Method

  1. Chop all ingredients as per above.
  2. Cook rice according to the package instructions.
  3. Heat oil and add onion and carrot, cook, stirring for 2 minutes.
  4. Add capsicums and mushrooms, then add water. Cook stirring for another 2 minutes.
  5. Add tofu and bok choy. There should be a small amount of water in pan still; if not, add 1/4 cup extra. Stir then place a lid on the pan for 2-4 minutes until the tofu is warm and the bok choy wilted.
  6. Sprinkle with reduced salt soy sauce and stir.
  7. Serve 1/3 cup rice and 1/4 of the pan of tofu and veggies on each plate. Sprinkle each serve with 1/4 of the nuts and coriander or parsley.

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