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 
Energy kJ (Cal)
2666 (635)
2000 (477)
Carbohydrate (g)
Protein (g)
Fat (g)
Vitamin C

Preparation time: 10 minutes
Cooking time: 6 minutes
Serves: 3-4

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