Prep & Cooking Time: 60-70 mins
Type: Main meal
Tools: Heavy plates, chopping board, sharp knife, small bowls, baking tray, silicone mat or parchment paper, large measuring jug, whisk, non-stick pot w/lid
Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & E, carbohydrates, protein, fibre, calcium, copper, iron, potassium, manganese, magnesium, and is low in added sugar and saturated fats.
Stir-fries can be a great way of eating a quick and low-fat meal (packed full of lovely vegetables of course); just be mindful of how much salt, sugar and oil you use.
This is a great stir-fry recipe…. and if you love tofu- read on!
There are various ways to prepare tofu, but baking it is one of the healthier methods; it’s great for those that do not like ‘soft and squishy tofu’. If you drain and then stir-fry your tofu, this is often the end result….but if you have the time, this battered tofu recipe adds a little something extra and tastes great; it’s fantastic at absorbing all the delicious flavours in your meal, just place it into the sauce towards the end of cooking!
A few other good things to note include:
- The batter we have prepared is fairly basic and bland. Please feel free to change it as you see fit. Also, you can make the tofu in advance; just refrigerate it in a resealable container for 3-5 days and reheat it before use.
- The vegetable list is just a guide and the sauce can be adapted to suit your personal taste; if you plan on using frozen vegetables, defrost them first.
- Our vegetable list provides you with about 2.5 servings of vegetables/serving towards your 5-A-Day!
Happy cooking everyone! 🙂
Open and drain the tofu. Place it between two heavy or weighted plattes (or chopping boards) for about 20-30 mins to remove any excess water.
In the meantime, prepare the batters. Place the flour, cornmeal, onion and garlic powder and sweet paprika into a bowl. Season it with some salt and black pepper to taste. Stir together to form the dry batter.
In a separate bowl, add the potato starch and milk. Stir until dissolved.
Meanwhile, prepare the stir-fry sauce.
Peel and mince the garlic. Wash, peel and grate the ginger. Wash, remove the stem and finely chop the chilli (remove & discard the seeds first if you can’t stand the heat!). Peel and dice the shallot.
Place the corn flour and water into a large measuring jug. Stir to dissolve.
Add the soya sauce, lime juice, rice vinegar and sugar. Stir to combine and dissolve the sugar.
Add the garlic, ginger, chilli and shallot. Stir to combine.
Meanwhile, place the broccoli into a microwavable dish; defrost in the microwave. Drain.
Wash, trim the ends and finely slice the spring onion; set a little aside for a garnish (if desired). Wash, remove the stem, de-seed and chop the bell pepper into slices. Wash, peel, trim the ends and chop the carrot into ‘matchstick’ pieces. Wash, dry and slice the mushrooms. Wash the corn and mange tout.
Heat oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.
Drain, chop and slice the tofu into small ½cm thick rectangles. Place them onto the baking tray.
Take a piece of the tofu and dip and coat it in the ‘wet batter’ mix…
…and then dip and coat it in the ‘dry batter’ mix.
Place it onto the baking tray.
Repeat these steps until all the tofu has been coated in batter.
Place the baking tray into the oven. Bake for approx. 20-25 mins or until lightly golden. Turn once during cooking. Remove.
In the meantime, cook rice according to the packet instructions. Drain.
Meanwhile, heat the oil in a large, non-stick wok over a medium-high heat.
Add most of the spring onion (or all of it if you are not saving any for a garnish), bell peppers, carrot, mushrooms and corn. Gently stir-fry for 4 minutes.
Add the broccoli and mange tout. Stir-fry for a further 1-2 minutes.
Pour in the sauce. Stir together. Keep stirring until the sauce thickens; approx. 1-2 minutes. Remove from the heat.
Serve warm. Spoon the rice onto a lipped plate or into a large serving bowl.Top with the vegetables; sprinkle over the remaining spring onion (if applicable) and some seeds.
Finish with the tofu (if applicable).
Serve it anyway you desire!
- As always, use lot’s of fresh, frozen and/or seasonal vegetables!
- Make it as spicy as you desire; use fresh or dried chillies.
- If you really can’t get on with tofu, try using cooked beans or brown/green lentils instead.
- Brown basmati rice is great, but if you prefer, try using wholemeal or a GF pasta instead.
NB: We definitely prefer this meal with rice!