Rice with tofu
Australian Sports Commission
200 g firm tofu, chopped
80 ml (1/3 cup) MAGGI Stir-Fry Sauce
2 tablespoons soy sauce
spray of canola or olive oil
5 spring onions, sliced diagonally
1 red capsicum, sliced
425 g can baby corn, drained and chopped
200 g green beans, sliced diagonally
4 cups cooked long-grain rice
Place the tofu in a small bowl and add the stirfry sauce and soy sauce. Toss to coat and set aside until required. Spray a wok or large frying pan with oil and heat. Add spring onions, capsicum, corn and beans and stirfry for 2-3 minutes or until vegetables are tender but still crisp. Add the tofu (with all the sauce) and stirfry for 2-3 minutes or until heated through. Serve with the rice, adding more soy sauce to taste.
| ANALYSIS per serve |
4
|
6
|
|---|---|---|
| Energy kJ (Cal) |
2666 (635)
|
2000 (477)
|
| Carbohydrate (g) |
121
|
91
|
| Protein (g) |
20
|
15
|
| Fat (g) |
8
|
6
|
| Vitamin C |
Preparation time: 10 minutes
Cooking time: 6 minutes
Serves: 3-4
Heath Francis