Name: Tofu noodle stir fry
Prep time: 10 minutes
Cook time: 10 minutes
Yield: 4
Ingredients: 225g block firm tofu; oil spray; 2 long shallots, peeled and sliced; 2 orange peppers, sliced; 2.5cm piece fresh ginger, finely chopped; 225g pack baby corn, carrots and mangetout; 225g beansprouts; 225g straight-to-wok noodles; 1 tbsp reduced-salt soy sauce; freshly ground black pepper

A tasty, meat-free dish with spicy ginger and peppery flavours.

Serves

Prep

10 minutes

Cook

10 minutes

Nutritional Information:

Each 329g serving contains (excludes serving suggestion)

KCal: 167
Carbs: 22.0g
Fibre: 5.7g
Protein: 9.7g
Fat: 3.3g
(Low)
Saturates: 0.5g
(Low)
Sugars: 9.1g
(Low)
Salt: 0.97g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

225g block firm tofu
oil spray
2 long shallots, peeled and sliced
2 orange peppers, sliced
2.5cm piece fresh ginger, finely chopped
225g pack baby corn, carrots and mangetout
225g beansprouts
225g straight-to-wok noodles
1 tbsp reduced-salt soy sauce
freshly ground black pepper

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Method

Step 1

Drain the tofu and pat dry with kitchen paper. Cut into bite-sized pieces and season with freshly ground black pepper.

Step 2

Heat a non-stick wok. Lightly spray with oil and add the tofu. Stir-fry quickly over a high heat, stirring until lightly browned. Transfer to a plate.

Step 3

Add the shallots and peppers to the wok and stir-fry over a high heat. Add the ginger, baby corn, carrots and mangetout, stir-fry for 2-3 minutes. Add the beansprouts and stir-fry for 2 minutes.

Step 4

Fold in the noodles and soy sauce until heated through. Return the tofu to the work and stir well. Serve immediately.

Recipe tips

For extra flavour, add one or two crushed garlic cloves or 1 tsp Chinese 5 Spice powder.
You could use 200g chicken, turkey or fish in place of tofu.
Use rice to make this recipe gluten-free.
For a higher fibre option, choose wholewheat noodles.