Teriyaki tofu and broccoli stir-fry

Author: Caroline Trickey - BSc (Physiology and Biochemistry), BNutrDiet

Photographer: André Martin

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Enjoy a taste of Japan with this vegetarian teriyaki tofu dish. It's packed full of veg and is ready in 20 minutes.

Serves: 4

Time to make: 20 mins

Hands-on time: 5 mins

Ingredients

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¹⁄³ cup raw unsalted cashews
500g firm tofu, sliced
3 cups red cabbage, finely sliced
400g broccoli, cut into florets, stalks sliced
2 carrots, sliced
1 large red capsicum sliced
2 tablespoons teriyaki sauce
400g packet wholegrain wok-ready noodles
½ cup fresh coriandercilantroX leaves, to serve

Instructions

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1 Toast cashews in a large wok or frying pan over medium-high heat for 2 minutes or until just golden. Remove and set aside. Add a drizzle of olive oil to same pan, add half the tofu and stir-fry for 1–2 minutes or until just brown. Remove and set aside. Repeat with remaining tofu.

2 Add cabbage, broccoli stalks, carrot and a drizzle of oil to pan and stir-fry for 2–3 minutes. Add capsicum and broccoli florets and stir-fry for a further 2 minutes or until just tender. To prevent sticking, add a little water.

3 Return tofu to pan. Add teriyaki sauce and noodles and stir-fry for 3 minutes or until combined and heated through. Serve garnished with coriander.

Nutrition Info (per serve)

Calories 524 cal

Kilojoules 2199 kJ

Protein 31.5 g

Total fat 20.4 g

Saturated fat 3.2 g

Carbohydrates 45.6 g

Sugar 15.6 g

Dietary fibre 16.5 g

Sodium 792 mg

Calcium 500 mg

Iron 6.4 mg

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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