Stir-fried vegetables and tofu

    1 hour 25 minutes

    Tofu – also known as bean curd – is remarkably nutritious, supplying complete protein and important minerals. Make this vegetarian by substituting vegetable stock for the chicken.

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    Serves: 4 

    • 2 tablespoons reduced-salt soy sauce
    • 1 tablespoon brown sugar
    • 2 teaspoons grated fresh ginger
    • Salt
    • 500g very firm tofu, halved horizontally
    • 3/4 cup chicken stock
    • 2 teaspoons cornflour
    • 3 teaspoons vegetable oil
    • 1 large red capsicum, cut into strips
    • 200g green beans, cut into 5cm lengths
    • 2 carrots, sliced
    • 4 cloves garlic, crushed
    • 2 spring onions, thinly sliced

    Preparation:1hour15min  ›  Cook:10min  ›  Ready in:1hour25min 

    1. Combine the soy sauce, brown sugar, ginger and a pinch of salt in a shallow bowl. Add the tofu, cut-side-down, and put aside to marinate for 1 hour. Reserving the marinade, remove the tofu and cut into 3 cm chunks. Stir the stock and cornflour into the reserved marinade.
    2. Heat the oil in a large nonstick frying pan over moderate heat. Add the capsicum, beans, carrots, garlic and spring onions, and cook for 5 minutes or until the capsicum is crisp-tender. Stir the stock mixture well and pour into the frying pan. Add the tofu and bring the mixture to the boil. Reduce to a simmer and cook for 4 minutes or until the sauce is slightly thickened and the tofu is heated through.

    Did you know?

    People in Asian countries, who eat soy products on a daily basis, have lower cancer rates than other populations; genistein – a phytochemical found in soya beans – is one likely reason for this. * Tofu is a good source of calcium, but firm tofu contains more calcium than silken tofu.

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