Teriyaki tofu and broccoli stir-fry
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
- 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 coriander leaves, to serve
Instructions
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 524cal
-
Kilojoules 2199kJ
-
Protein 31.5g
-
Total fat 20.4g
-
–Saturated fat 3.2g
-
Carbohydrates 45.6g
-
–Sugars 15.6g
-
Dietary fibre 16.5g
-
Sodium 792mg
-
Calcium 500mg
-
Iron 6.4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
