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Eat well

Stir-fried tofu with pak choi

Oriental flavours sing out in this simple dish.

Stir-fried tofu with pak choi

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 15 minutes

  1. Cook (or soak) noodles according to packet instructions. Drain well (rinse, if necessary). Keep warm.
  2. Meanwhile, in a small bowl, mix cornflour with water until smooth. Stir in soy sauce and chilli sauce; set aside.
  3. Heat rapeseed oil in a non-stick wok. Add spring onions, red chilli, ginger and garlic (if using); stir-fry over a medium-high heat for 1 minute. Add red or orange pepper; stir-fry for 2–3 minutes.
  4. Add tofu; stir-fry for 4–5 minutes or until tofu is beginning to brown in places (stir-fry gently at this stage, being careful not to break up tofu).
  5. Add pak choi and mangetout; stir-fry for about 2 minutes or until vegetables are lightly cooked.
  6. Add cornflour mixture to wok; stir-fry over a medium heat for 1–2 minutes or until mixture is thickened and bubbling.

Cook’s Tips

  • Swap the mangetout or pak choi for beansprouts or lightly cooked small broccoli florets.
  • Sprinkle the stir-fry with toasted sesame seeds, just before you serve.
  • Pak choi is simple to grow if you have a garden or veg plot.


Nutritional Information

Each Portion Contains:

Energy 1515kJ 359kcal 18%
Carbs 53.1g -
Fat 8.1g Low 12%
Saturates 0.8g Low 4%
Sugar 10.2g Low 11%
Salt 0.5g Low 8%

% = an adult's reference intake

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Ingredients

100g (3½oz) dried rice noodles or dried medium egg noodles (standard or wholewheat)

1 tsp cornflour

6 tbsp water (or homemade or reduced-salt vegetable stock)

2 tsp reduced-salt soy sauce

2 tsp smooth hot chilli (dipping) sauce or sweet chilli sauce

2 tsp rapeseed oil

4 spring onions, thinly sliced

1 fresh red chilli, deseeded and finely chopped

1cm (½in) piece of fresh root ginger, finely chopped

1 clove garlic, finely chopped (optional)

1 red or orange pepper, deseeded and sliced

175g (6oz) firm (original) tofu (drained weight), drained and diced

140g (5oz) pak choi, shredded

85g (3oz) mangetout

1–2 tbsp chopped fresh coriander (optional)

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