Calorie-Conscious Tofu and Edamame Stir-Fry

Nutrition per serve

Ingredients

• 125g brown rice
• 1pcs carrot
• 1pcs pak choy
• 1pcs spring onion
• 2clov garlic
• 75g edamame beans
• 200g plain tofu
• 70g stir-fry sauce
• 15ml vegetable oil

Method

1. Step 1 — Cook rice
   Fill a medium saucepan three-quarters full with water and bring to the boil (see Kitchen 101). Add the rice and cook for 25-27 mins until tender. Drain.
2. Step 2 — Prep ingredients
   Meanwhile, bring a small saucepan of water to the boil for the edamame. Halve the carrot lengthwise, then thinly slice on an angle. Thickly slice the pak choy, keeping the stems and leaves separate. Thinly slice the spring onion on an angle. Crush or finely chop 2 garlic cloves.
3. Step 3 — Cook edamame and tofu
   Add the edamame to the pan of boiling water, return to the boil and cook for 2 mins. Drain. Heat 2 tsp vegetable oil in a medium deep frypan over medium heat. Cook the tofu for 2 mins each side or until golden and warmed through. Remove from the pan and thinly slice.
4. Step 4 — Stir-fry veggies
   Heat 1 tsp vegetable oil in the same frypan over medium-high heat. Stir-fry the carrot, pak choy stems and garlic for 3-4 mins until tender. Add the tofu, edamame, pak choy leaves, stir-fry sauce, half the spring onion and 2 tsp water and stir-fry for 2 mins or until combined. Remove the pan from the heat.
5. Step 5 — Serve up
   Divide the rice and stir-fry among bowls, scatter over the remaining spring onion and enjoy!
6. Step 6 — Kitchen 101
   Did you know brown rice cooks best by rapidly boiling in plenty of water? Using the absorption method (boiling with less water and then allowing it to absorb) can make it gluggy, so make sure to fill the pan generously with water, then drain well once the rice is tender.

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