AIS Sports Nutrition

Rice with tofu

HINT: This is a vegetarian dish in which tofu is used as a meat alternative. The vitamin C content helps to enhance iron absorption

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

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