Tofu & Broccoli Stir Fry

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Total Time 20 mins

Course Dinner, Lunch

Servings

Calories 256 kcal

Equipment

Small saucepan with lid
Chopping board
Knife
Wok or large frying pan
Wooden spoon

Ingredients

280 g firm tofu
1 tbsp sesame oil
pinch chilli flakes
2 cloves garlic sliced
1 tbsp light soy sauce
200 g tenderstem broccoli cut into pieces
125 g baby corn halved lengthways
4 spring onion sliced into pieces
2 tbsp oyster sauce
250 g basmati rice

Instructions

Put the rice on to cook first. Rinse 250g basmati rice in a sieve under cold running water. Place the rice in a small saucepan and cover with 600ml cold water.
Place on a high heat until it starts to simmer, then cover with a lid and turn the heat down to low. Allow to simmer for 15-20 minutes without lifting the lid. Take the pan off the heat and allow it to sit with the lid on for 5 minutes before serving.
Crumble the tofu with your fingers into small but not tiny pieces. Pat dry with a paper towel.
Peel and slice the garlic. Cut the tenderstem broccoli into bite sized pieces. Slice the baby corn in half lengthways.
Cut the spring onion into 3cm pieces.
Heat the oil in a large wok or pan over a medium high heat and add the crumbled tofu and cook for 1-2 minutes, then toss and cook for a further couple of minutes until golden on all sides. Add the chilli flakes, garlic and cook for 30 seconds more before adding the soy sauce. Toss to coat and transfer the contents of the pan to a plate.
Add the broccoli to the pan alongside a splash of water and allow to cook for 3-4 minutes then add the sweetcorn and spring onions. Cook for a minute more until almost all the water has evaporated and the veggies are tender.
Add the black bean sauce and return the tofu to the pan, continuing to toss everything together.
Serve with steamed rice.

Notes

With an umami packed sauce the tofu makes a meal of a simple vegetable stir fry which can be a great way of using up any sorry looking vegetables in the fridge. A simple method with an ingredient that deserves a little more love.

Nutrition

Calories: 256kcal

Keyword Serves 4