Low Fat Crunchy Stir Fry recipe
information
235 Calories per serving
For the marinade:
2 teaspoons tomato puree
2 tablespoons soy sauce
2 tablespoons water
1 clove garlic, crushed
2 tablespoons soy sauce
2 tablespoons water
1 clove garlic, crushed
For the stir-fry:
6 oz (180 g) firm tofu
3 oz (90 g) baby corn
salt
3 oz (90 g) cauliflower florets
2 oz (60 g) carrots, cut in strips
2 oz (60 g) mangetout, top and tailed
1 small courgette, sliced
1 teaspoon vegetable oil
1/2 teaspoon fresh chopped ginger
1 small onion, chopped
1/2 red pepper, seeded and cut in strips
1 oz (30 g) mooli, chopped
2 oz (60 g) bean sprouts
1 oz (30 g) halved almonds
pepper
3 oz (90 g) baby corn
salt
3 oz (90 g) cauliflower florets
2 oz (60 g) carrots, cut in strips
2 oz (60 g) mangetout, top and tailed
1 small courgette, sliced
1 teaspoon vegetable oil
1/2 teaspoon fresh chopped ginger
1 small onion, chopped
1/2 red pepper, seeded and cut in strips
1 oz (30 g) mooli, chopped
2 oz (60 g) bean sprouts
1 oz (30 g) halved almonds
pepper
method
1. Place all the marinade ingredients in a screw-top jar and shake well, or place in a basin and whisk together.
2. Cut the tofu into 1 inch (2.5 cm) cubes, pour the marinade over the tofu and leave for at least 1 hour to absorb the flavour, stirring occasionally.
3. Boil the corn in salted water for 2 minutes, add the cauliflower and carrots and continue boiling for a further 2 minutes.
4. Add the mangetout and courgette and cook for 2 more minutes. Drain.
5. Heat the oil in a pan, add the ginger and stir-fry for 1 minute.
6. Add the onion and red pepper and continue to stir-fry for 3 - 4 minutes.
7. Mix the tofu, marinade, all the blanched vegetables and mooli into the pan and stir over a moderate heat for about 4 minutes.
8. Add the bean sprouts and almonds and continue stirring over a moderate heat until completely heated through.
9. Season to taste and serve.
2. Cut the tofu into 1 inch (2.5 cm) cubes, pour the marinade over the tofu and leave for at least 1 hour to absorb the flavour, stirring occasionally.
3. Boil the corn in salted water for 2 minutes, add the cauliflower and carrots and continue boiling for a further 2 minutes.
4. Add the mangetout and courgette and cook for 2 more minutes. Drain.
5. Heat the oil in a pan, add the ginger and stir-fry for 1 minute.
6. Add the onion and red pepper and continue to stir-fry for 3 - 4 minutes.
7. Mix the tofu, marinade, all the blanched vegetables and mooli into the pan and stir over a moderate heat for about 4 minutes.
8. Add the bean sprouts and almonds and continue stirring over a moderate heat until completely heated through.
9. Season to taste and serve.
serving amount
serves 2
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