Tofu and noodle stir-fry

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

¼ cup salt-reduced soy sauce

3 tablespoons hoisin sauce

3 cloves garlic, finely chopped

2cm piece fresh ginger, grated

1 teaspoon sesame oil

olive spray oil

350g firm tofu, sliced

1 red capsicum, cut in strips

4 spring onions, thinly sliced

1 carrot, peeled, cut in thin strips

1 large handful bean sprouts

400g fresh hokkien noodles

½ cup fresh coriandercilantroX, to garnish

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Instructions

1 Combine sauces, garlic, ginger and oil in a shallow dish. Add tofu and turn to coat well. Allow to stand for 20 minutes.

2 Heat a wok or large frying pan over a high heat. Spray with oil. Add tofu, reserving any leftover marinade. Stir-fry until tofu starts to brown. Add capsicum, onions and carrot. Stir-fry for 2 minutes. Add bean sprouts and remaining marinade. Stir-fry for another 2 minutes.

3 Cook noodles following packet directions. Add noodles to wok and toss to combine. Serve topped with coriander.

Nutrition Info (per serve)

Calories 287cal

Kilojoules 1200kJ

Protein 14g

Total fat 9g

–Saturated fat 2g

Carbohydrates 35g

–Sugars 7g

Dietary fibre 4g

Sodium 890mg

Calcium 150mg

Iron 6.5mg

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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