Name: Vegetable stir-fry with tofu and noodles
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 2
Ingredients: 2½ tsp rapeseed or olive oil; 115g (4oz) firm tofu well-drained and cut into 2.5cm (1in) dice; 1 red pepper deseeded and thinly sliced; 4 spring onions chopped; 1 small clove garlic crushed; 1 small fresh red chilli deseeded and finely chopped; 85g (3oz) mangetout; 85g (3oz) green cabbage leaves finely shredded; 1 carrot shaved into long thin ribbons (using peeler); 2 nests of wholewheat noodles (about 82–98g/3–3½oz total weight); 3 tbsp low-salt vegetable stock; 3 tbsp unsweetened apple juice; 2 tsp reduced-salt soy sauce or to taste; Freshly ground black pepper to taste; 1 tbsp toasted sesame seeds (optional); 

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 15 minutes

Heat 1 teaspoon oil in a non-stick wok.
Add tofu; cook over a medium-high heat for 5–6 minutes or until golden all over, turning occasionally. Remove to a plate using slotted spoon; keep hot.
Add remaining oil to any juices in wok. Add red pepper, spring onions, garlic and chilli; stir-fry over a medium-high heat for 2–3 minutes. Add mangetout, green cabbage and carrot; stir-fry for 2–3 minutes.
Meanwhile, cook noodles according to packet instructions; drain, rinse, drain again and keep hot.
Return tofu to wok. Add stock, apple juice, soy sauce and black pepper; stir-fry for 1–2 minutes or until hot.
Add hot noodles and toasted sesame seeds (if using); toss to mix for a minute or so overheat. Serve immediately.

Cook's tips

Try using dry sherry in place of some of the apple juice or stock, if you like.

Energy 1412kJ 370kcal 17%

Carbs 48.3g -

Fat 6.8g Low 10%

Saturates 1g Low 5%

Sugar 15.9g Low 18%

Salt 1.01g Low 17%

% = an adult's reference intake

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Ingredients

2½ tsp rapeseed or olive oil

115g (4oz) firm tofu, well-drained and cut into 2.5cm (1in) dice

1 red pepper, deseeded and thinly sliced

4 spring onions, chopped

1 small clove garlic, crushed

1 small fresh red chilli, deseeded and finely chopped

85g (3oz) mangetout

85g (3oz) green cabbage leaves, finely shredded

1 carrot, shaved into long, thin ribbons (using peeler)

2 nests of wholewheat noodles (about 82–98g/3–3½oz total weight)

3 tbsp low-salt vegetable stock

3 tbsp unsweetened apple juice

2 tsp reduced-salt soy sauce, or to taste

Freshly ground black pepper, to taste

1 tbsp toasted sesame seeds (optional)

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Vegetable stir-fry with tofu & noodles

Cook's tips

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Healthier Caesar salad

Special vegetarian stir-fried rice

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