Like many stir frys, the ingredients list can be long, but get the prep out of the way, and this delicious dish comes together in a flash.
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Broccoli and Tofu Stir Fry
4
Serves0
Serves of fruit (per serve)0
Serves of vegetables (per serve)Ingredients
- 200g udon noodles
- 1 tablespoon sesame oil
- 1 garlic clove, finely chopped
- 1cm piece root ginger, peeled and finely chopped
- 1 shallot, finely chopped
- 1 red chilli, seeds removed and finely chopped (optional)
- ½ tablespoon cornflour
- ½ tablespoon pure vegetable oil
- 200g firm tofu, drained and cut into 2cm
- 50g fresh mushrooms, sliced (ideally shiitake, but any will do)
- 1 ½ tablespoons soy sauce, low salt
- 75g long stem broccoli, florets sliced lengthways
- 1 tablespoon oyster sauce
- 1 tablespoon vinegar
- 1 spring onion, trimmed and finely sliced on the angle
- Sprinkle of sesame seeds (optional and can be substituted for any seeds or nuts)
- NOODLE SEASONING FOR EACH BOWL
- 1 teaspoon soy sauce, low salt
- 1 teaspoon chilli oil
- 1 tablespoon tahini
- 1 tablespoon sweet chilli sauce
Method
- Place the garlic, ginger, shallot and red chilli (if using) in a small food processor and blend to form a paste.
- Mix the cornflour in a small bowl or cup with 2 tablespoons of water to make a slurry. Set aside until needed.
- Prepare noodles according to packet directions, then place into four bowls and set aside.
- Heat a large saucepan (or wok if you have one) over a high heat. Add the pure vegetable oil and once hot, add the paste from step 1, stirring for a few seconds until fragrant. Add the tofu and the mushrooms. Season with the soy sauce and toss together well for 1–2 minutes, or until all the ingredients are coated.
- Add the broccoli and toss for 1 minute. Stir in the oyster sauce and vinegar. Pour in the cornflour slurry to thicken the cooking juices and toss to mix well. Let it cook for 30 seconds to 1 minute to thicken the sauce.
- Divide the mixture into four and serve into each of the four bowls of noodles.
- For the noodle seasoning, mix all the ingredients together and drizzle it over each serve of noodles, followed by the sliced spring onion and sesame seeds (if using).
Recipe Notes
Like many stir frys, the ingredients list can be long, but get the prep out of the way, and this delicious dish comes together in a flash.
Like this recipe?
Nutrition per serving
1150 kJ |
10.9g Fat |
1.5g Sat. Fat |
29.9g Carbs |
4.7g Sugars |
5.2g Fibre |
11.9g Protein |
780mg Salt |
764 per 100 g |
7.2g per 100 g |
1g per 100 g |
19.9g per 100 g |
3.2g per 100 g |
3.4g per 100 g |
7.9g per 100 g |
519mg per 100 g |
Acknowledgements
Recipe originally published by Nutrition Australia, Try for 5 (adapted slightly) and created by Velisha Farms and My Market Kitchen.