Tofu and cashew nut stir-fry

Author: Bronwen King - NZ registered nutritionist

Photographer: Carolyn Robertson

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Serves: 4

Time to make: 15 mins

Ingredients

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1 tablespoon sunflower or canola oil

1 onion, cut in wedges

1 large (750g) packet frozen stir-fry vegetables

400g udon noodles

300-400g tofu, chopped in large cubes

3 tablespoons salt-reduced soy sauce

1 tablespoon sweet chilli sauce

½ cup roasted unsalted cashew nuts

Instructions

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1 Heat oil in a wok. Add onion and cook over a high heat for a couple of minutes. Add vegetables and stir-fry for a couple of minutes.

2 Add noodles. Mix well and heat over a lower heat for a few minutes before adding tofu. Stir carefully while heating for another few minutes.

3 Add soy sauce and sweet chilli sauce. If you want to use less of these sauces, add 1-2 tablespoons water to the mix to get the sauce to the right consistency. Add cashew nuts and stir through just before serving.

Variations

Make it gluten free: Use gluten-free varieties of noodles, tofu, soy sauce and sweet chilli sauce.

Nutrition Info (per serve)

Calories 538 cal

Kilojoules 2250 kJ

Protein 25 g

Total fat 20 g

Saturated fat 3 g

Carbohydrates 65 g

Sugar 19 g

Dietary fibre 11 g

Sodium 690 mg

Calcium 250 mg

Iron 8.5 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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