AIS Sports Nutrition

Tofu vegetable stirfry

HINT: Kecap manis is an Indonesian soy sauce, quite thick and sweet. It is available in most supermarkets

900 g MAGGI Thin Hokkien Noodles
2 baby bok choy
spray canola or olive oil
1 onion, sliced into thin wedges
150 g button mushrooms, sliced
1 large carrot, thinly sliced
200 g cauliflower, cut into small florets
200 g broccoli, cut into small florets
1 red capsicum, chopped
200 g firm tofu, cubed
80 mL (1/3 cup) kecap manis, or soy sauce

Place the noodles into a large heatproof bowl and cover with boiling water. Stand for 2 minutes, pushing gently with a wooden spoon to separate the strands. Drain well and set aside. Trim the ends from the bok choy, separate the leaves and cut into wide strips. Spray a nonstick wok or frying pan with oil. Add the onion, and stirfry for 1 minute or until it starts to soften. Add the vegetables except the bok choy, and stirfry for 3 minutes or until they are tender but still crisp. Add the bok choy, toss through, then the tofu and stir to heat through. Add the noodles, toss to combine and heat through. Add sauce and stir. Stir immediately.


ANALYSIS per serve 
Energy kJ (Cal)
2312 (552)
1541 (368)
Carbohydrate (g)
Protein (g)
Fat (g)
Vitamin C

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4-6

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