Nutritious Chinese-Style Tofu Stir-Fry

Nutrition per serve

Ingredients

• 125g brown rice
• 1clove garlic
• 1pcs onion
• 1pcs carrot
• 1pcs capsicum
• 150g green beans
• 1bunch coriander
• 20g roasted peanuts
• 10g Chinese barbecue seasoning
• 2g chilli flakes
• 200g plain tofu
• 30ml soy sauce
• 5ml white vinegar
• 10ml honey
• 15ml neutral-flavoured oil

Method

1. Step 1 — Cook rice
   Fill a medium saucepan three-quarters full with water and bring to the boil. Add the rice and cook for 25-27 mins until tender. Drain.
2. Step 2 — Prep ingredients
   Meanwhile, crush or finely chop the garlic. Thinly slice the onion. Halve the carrot lengthwise, then thinly slice. Thinly slice the capsicum. Trim the beans. Finely chop the coriander, discarding the stems. Coarsely chop the peanuts.
3. Step 3 — Marinate tofu
   TOFU OPTION Combine the garlic, Chinese barbecue seasoning, a pinch of chilli flakes* (chilli is not essential to this dish; you can omit it or serve it at the table), 2 tbs soy sauce, 1 tsp white vinegar and 2 tsp honey in a large bowl. Cut the tofu into 2cm cubes. Add to the marinade and toss to coat.
4. Step 4 — Cook tofu
   Heat 2 tsp oil in a large deep frypan over medium heat. Remove the tofu from the marinade, reserving the marinade. Cook the tofu for 2 mins each side or until browned and heated through. Remove from the pan.
5. Step 5 — Stir-fry vegetables
   Heat 1 tsp oil in the same pan over high heat. Stir-fry the onion, carrot, capsicum and beans for 2-3 mins until starting to soften. Add the reserved marinade and cook, stirring, for 1 min or until the vegetables are almost tender.
6. Step 6 — Get ready to serve
   Add the tofu to the vegetables and cook, stirring, for 1 min or until heated through. Stir half the coriander into the rice. Divide the rice and tofu stir-fry among bowls. Scatter over the peanuts and remaining coriander to serve.

Allergens

Soy, Peanut, Gluten, Sulphites, Wheat