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Recipe of the WeekChicken and Vegetable Stir Fry with TofuServes 5 This is one of those great recipes that you can add in whatever you have on hand. Use any vegetables you like, fresh, canned or frozen, just remember to use a variety! Although chicken is used in this recipe, it can easily be substituted for beef or pork. Tofu is an excellent protein food, so less meat is required. If you feel a little discouraged by seeing tofu in the recipe, don't be! The secret to this dish is to use a firm tofu and marinate it for at least half an hour (i.e. while you prepare the vegetables and chicken). Add in your favourite spices or herbs for extra flavour. Enjoy! Ingredients
Method Into a flat container mix together the ingredients for the marinade. Add tofu to marinade, toss to coat and allow to sit in refrigerator for approx 30 minutes. Heat a wok or fry pan until hot, add oil. Add chicken, stir fry for 5 minutes, until golden brown. Add onion, stir fry, then add vegetables and stir fry 10 minutes. Add tofu and marinade and allow to heat through for approx 2 min. Serve with noodles, or rice Health Tip Tofu is a good source of phytoestrogens Stir frying is a great low fat cooking technique * Wonder how to get 6 cups? Slice these vegetables and see how you go: 1 carrot, 1 zucchini, 150g mushrooms, 250g broccoli, 2 stalks celery, 1 bunch baby bok choy. Per Serve: 1080kJ; Prot 14g; Fat 5g; CHO 27g; Fibre 6g; Calcium 120mg; Iron 3g |