- Preheat the grill. Line the grill pan with foil. Using a small knife, mark both sides of the tofu with a crisscross pattern. Cut the tofu into quarters and place on the foil, spaced apart. Fold up the edges of the foil to make a case.
- Mix together 1 tbsp soy sauce, 1 tbsp tomato paste, 1 tbsp oil, 1 garlic clove and the ginger, then brush the mixture on the top and bottom of the tofu squares. Set the tofu aside while you prepare the remaining ingredients.
- Put the noodles in a bowl, cover with boiling water and leave to soak for about 5 minutes, or according to the packet instructions.
- Meanwhile, heat the remaining 1 tbsp oil in a wok or large frying pan. Add the broccoli and stir-fry over a high heat for 2 minutes. Add the carrots, red capsicum and remaining cloves of garlic, then stir-fry for 2 minutes. Stir in the stock, remaining soy sauce and tomato paste, then mix in the plum sauce. Stir-fry for 1 minute.
- Drain the noodles and add to the wok together with the pak choy and three-quarters of the spring onions. Stir-fry for 2 minutes or until the pak choy leaves have just wilted. Remove the wok from the heat and keep hot while you cook the tofu.
- Put the tofu under the grill and cook for 2 minutes. Turn it over and grill the other side for 1 minute. Sprinkle the sesame seeds over and cook for a further 1 minute.
- Spoon the vegetables and noodles into bowls, place a piece of tofu in the centre of each and garnish with the remaining spring onions. Serve hot.
Some more ideas…
Chicken and green vegetable stir-fry Use 4 skinless chicken breast fillets (about 140 g each). Spread the skinned side with the soy and ginger glaze, then grill for 6 minutes on each side. Meanwhile, make the stir-fry, substituting zucchini for the carrots and a green capsicum in place of the red; omit the noodles. Turn the chicken glazed side uppermost and sprinkle with 2 tsp sesame seeds. Grill for 2 minutes or until lightly browned. Serve on the vegetables with rice.
Tofu is high in protein but low in saturated fat. It is also rich in iron and B vitamins and is a useful source of calcium. As the fibre from the soya bean is removed during processing, tofu is very easy to digest.
Each serving provides
GI estimate low.