Dinner Ideas
Tofu and Vegetable Stir-Fry
High heat, ten minutes, one pan. Firm tofu with whatever vegetables are in the fridge, in a soy-garlic sauce you'll know by heart after the second time.
400
kcal
30g
protein
26g
carbs
23g
fat
Per serving · makes 1 · 15 minutes
Ingredients
- •150 g firm tofu, cubed and patted very dry
- •2 cups mixed vegetables (broccoli, capsicum, carrot, beans)
- •Sauce: 1 tbsp soy sauce, 1 tsp vinegar, 1 tsp honey, 1 clove garlic minced, chilli flakes
- •2 tsp oil
- •Optional: 100 g cooked rice if it is a training day
Method
- 1.Get the pan properly hot. Sear the tofu in 1 tsp oil until golden on two sides, then remove.
- 2.Stir-fry the vegetables in the remaining oil for 3 to 4 minutes. They should stay crunchy.
- 3.Return the tofu, pour the sauce over, and toss for 30 seconds until everything is coated and glossy.
Coach’s note
Dry tofu browns; wet tofu steams. Press it between two plates for 5 minutes first.
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