TOFU STIR FRY
Provided by Jennifer Iserloh
Categories Stir-Fry Vegetarian Quick & Easy Dinner Lunch Tofu Bell Pepper Healthy Chestnut Noodle Self New York Vegan Pescatarian Dairy Free Peanut Free No Sugar Added Kosher
Yield Makes 4 servings
Number Of Ingredients 16
Steps:
- Place tofu in a colander; set a heavy pot on top 10 to 15 minutes to press out moisture. Halve; sprinkle soy sauce, garlic powder, then flour over halves. Heat 1 tablespoon oil over medium-high heat in a large skillet. Cook tofu until golden, 2 to 3 minutes per side. Slice; set aside. In same skillet, cook peppers and onions, covered, until peppers soften, 7 to 8 minutes. Cook noodles as directed on package. Whisk miso paste, garlic, ginger, zest, juice and remaining 1 tablespoon oil in a bowl. Add pepper mixture, noodles, corn, water chestnuts; toss. Top with tofu.
TOFU STIR-FRY
Get children to help you chop the vegetables and make the sauce for this colourful, simple tofu stir-fry. It's perfect when you need a quick and easy family meal
Provided by Monaz Dumasia
Categories Dinner
Time 30m
Number Of Ingredients 14
Steps:
- Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
- Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
- Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
- Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.
Nutrition Facts : Calories 240 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 12 grams sugar, Fiber 7 grams fiber, Protein 15 grams protein, Sodium 1.09 milligram of sodium
WATER CHESTNUT AND TOFU STIR FRY
A vegetarian stir fry dish with great colour, flavour and texture. It is my own creation born out of a love of healthy vegetables. Like all good stir fry's it requires a bit of preparation but once prepared it all comes together quickly.
Provided by Little Westie
Categories Soy/Tofu
Time 30m
Yield 4 serving(s)
Number Of Ingredients 18
Steps:
- Rinse Tofu, cut into bite size cubes and place in a marinating bowl.
- Peel and grate ginger, peel and slice red onion into small wedges, crush the garlic and chop the chillies and place into bowl with Tofu. Discard chili seeds to reduce heat if desired.
- Pour Teriyaki sauce and sesame oil over the Tofu, stir around mixture to evenly coat the Tofu and refrigerate for an hour.
- Mix cornflour with a little water to create a thin paste.
- Over high heat, heat the cooking oil in a large wok, add the Tofu mixture and lightly fry off the Tofu. Remove Tofu from wok and keep to one side.
- Over high heat pour the water into the wok and bring to the boil then pour in the chili sauce and cornflour mixture.
- Add carrot, broccoli and capsicum and cook until slightly tender.
- Prepare Hokkien noodles as per packet instructions.
- Add mushrooms and drained water chestnuts.
- Pour Tofu mixture back into the wok and add soy sauce.
- Add noodles stir through and serve immediately.
Nutrition Facts : Calories 989.3, Fat 45.7, SaturatedFat 7.3, Cholesterol 96, Sodium 1664.9, Carbohydrate 116.8, Fiber 12.5, Sugar 15, Protein 35.4
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