This low fat stir-fry combines tofu with beautiful mixed mushrooms.
Ingredients
- 350g firm tofu
- 2 tablespoons vegetable oil
- 1 brown onion, cut into thin wedges
- 3 garlic cloves, finely chopped
- 1 long red chilli, sliced
- 2 teaspoons cracked black pepper
- 1 bunch broccolini, trimmed halved
- 400g mixed mushrooms (see note)
- 1/3 cup oyster sauce
- 1/3 cup Massel chicken style liquid stock
- Steamed jasmine rice, to serve
- Sliced red chilli, to serve
Method
- Step 1Cut tofu into 2cm pieces. Place on a large plate lined with paper towel. Cover with paper towel. Press down gently to absorb any excess liquid. Stand for 10 minutes.
- Step 2Heat wok over high heat. Add 2 teaspoons oil. Swirl to coat. Stir-fry half the tofu for 1 to 2 minutes or until golden. Transfer to a plate lined with paper towel. Repeat with oil and remaining tofu.
- Step 3Add remaining oil to wok over high heat. Swirl to coat. Add onion. Stir-fry for 2 minutes or until softened. Add garlic, chilli and pepper. Stir-fry for 1 minute or until garlic is fragrant. Add broccolini. Stir-fry for 2 minutes or until just tender. Add mushrooms. Stir-fry for 2 minutes or until just tender.
- Step 4Return tofu to wok. Add oyster sauce and stock. Stir-fry for 1 minute or until heated through. Serve with rice and topped with chilli.
- Low fat
Nutrition
2036 kj
Energy
14g
Fat Total
2.1g
Saturated Fat
6.8g
Fibre
19.1g
Protein
1096mg
Sodium
67.2g
Carbs (total)
All nutrition values are per serve
Notes
We used a mixture of oyster, enoki and shiitake mushrooms.
Tofu, which is made from compressed soy milk, is available in soft and firm varieties. Soft tofu, also known as silken tofu, is not suitable for stir-frying as it breaks up easily. Firm tofu holds its shape, making it ideal to slice and grill, shallow-fry or use in stir-fries. You’ll also find marinated and different types of flavoured tofu at the supermarket.
- Author: Claire Brookman
- Image credit: Al Richardson & Guy Bailey
- Publication: Super Food Ideas
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