Category :
Serves :
2
Preparation time :
Cooking time :
A vegetarian's dream, but meat-eaters will come flocking for a taste too.
Ingredients
Olive oil,
1 teaspoon(s)
Tofu, firm, set with calcium,
1 cup(s), cubed
Ginger root,
1 tablespoon(s), sliced
Garlic,
1 clove(s), crushed
White mushrooms,
10 medium, sliced
Bok choy,
0.5 head(s)
Red bell pepper,
1 medium, chopped
Scallions,
1 medium, chopped
Sweet chili sauce,
2 teaspoon(s)
Oyster sauce,
2 teaspoon(s)
Yellow corn flour, whole grain,
2 teaspoon(s)
Cooking instructions
Heat oil in a large non-stick pan or wok on high heat. Cook the tofu for 1-2 minutes each side or until golden. Add the ginger, garlic, mushrooms, bok choy, bell pepper and scallions and cook for another 2-3 minutes. Add 1-2 tablespoons of water to help the vegetables cook.
Meanwhile, in a small bowl, mix together the sweet chili sauce, oyster sauce, corn flour and ¼ cup of cold water. Stir until smooth. Add the sauce to the pan and stir-fry for another 2-3 minutes, until the vegetables are tender. Serve immediately.
| Nutrition details per portion |
| Energy | 293.2 cal
1225.4 kJ |
| Total Fat | 14.4g |
| - Saturated Fat | 2.1g |
| - Monounsaturated Fat | 4.2g |
| - Polyunsaturated Fat | 7.0g |
| - Omega 3 Fat | - |
| - Trans Fat | - |
| Cholesterol | 0mg |
| Sodium | 345.5mg |
| Total Carbohydrates | 21.7g |
| - Dietary Fibre | 7.9g |
| - Sugars | - |
| Protein | 26.9g |
| Potassium | 1290.3mg |
| Iron | 6.1mg |
| Calcium | 1098.1mg |
| Zinc | 3.1mg |
| Vitamin A | 3462.3mg |
| Vitamin C | 174.7mg |
| Water | 444.3g |
| Phosphorus | 423.9mg |
| Magnesium | 135.6mg |
| Thiamin | 0.4mg |
| Riboflavin | 0.7mg |
| Niacin equivalent | 5.5mg |
| Niacin | 5.5mg |
