Asian vegetable stir-fry with ponzu sauce

Author: Liz Macri - Recipe Writer & Editor

Photographer: Ian Wallace

First published: Oct 2009

Serves: 4

Time to make: 35 mins

Total cost: $12.24 / $3.06 per serve

(at time of publication)

Ingredients

More weights & measures

1 ½ tablespoons tamari (Japanese soy sauce)

1 lemon, 1 tablespoon juice

1 tablespoon rice wine vinegar

¼ cup flour

300g firm tofu, cut in 2.5cm cubes

1 tablespoon vegetable oil

100g mushrooms, sliced

1 small carrot, peeled, cut in sticks

225g baby corn, halved lengthways

1 small red capsicum, thinly sliced

1 bunch gai lan or spinach, trimmed, cut in 5cm lengths

1 long red chilli, deseeded, thinly sliced

Instructions

1 To make ponzu sauce, combine tamari, 1 tablespoon water, lemon juice and rice wine vinegar in a small jug. Set aside until required. Place flour on a large plate. Toss tofu in flour to coat.

2 Heat half the oil in a wok over a high heat. Cook tofu, stirring, for 3-4 minutes or until golden brown and crisp. Transfer to a plate. Cover to keep warm.

3 Heat remaining oil over a high heat. Add mushrooms, carrot, corn and capsicum to wok. Cook, stirring, for 4-5 minutes or until almost tender. Add gai lan. Cook, stirring, for 3-4 minutes or until vegetables are tender.

4 Add ponzu sauce and tofu. Toss to coat. Serve stir-fry with brown rice. Sprinkle with chilli.

HFG tip

Time saver: Swap ponzu sauce with a bought stir-fry sauce.

Nutrition Info (per serve)

Calories 155cal

Kilojoules 650kJ

Protein 10g

Total fat 7g

–Saturated fat 1g

Carbohydrates 10g

–Sugars 3g

Dietary fibre 3g

Sodium 1110mg

Calcium 110mg

Iron 5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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