tofu vegetable fried rice

2 min read

Preparation time 15 minutes Cooking time 15 minutes low-calorie cooking spray 1 red onion, cut into thin wedges 2 garlic cloves, finely chopped red chilli, deseeded and finely chopped carrot, cut into thin matchsticks 175g baby corn, diagonally sliced 1 bunch of pak choi, stems and leaves separated 500 g freshly cooked long-grain rice, cooled 2 tablespoons sweet chilli sauce 2 tablespoons light soy sauce 200g firm tofu, drained and cut into bite-sized cubes large handful of coriander and mint leaves, finely chopped Spray a large nonstick wok or frying pan with cooking spray and heat over a high heat. Add the onion and stir-fry for 1-2 minutes until slightly softened. Add the garlic and chilli and stir-fry for about 1 minute until aromatic.

Add the carrot, baby corn, pak choi stems and tomatoes to the pan and stir-fry for about 3 minutes until softened. Transfer to a bowl.

Wipe the pan clean with kitchen paper re-spray with cooking spray and heat over a high heat. Add the cooked rice and stir-fry for about 3-4 minutes until piping hot. Add the pak choi leaves, sweet chilli sauce and soy sauce with the reserved vegetables and toss together briefly until heated through. Re-move from the heat and stir in the tofu and herbs. Ladle into warmed bowls and serve.

For marinated tofu with mushrooms broccoli, mix together 3 tablespoons each Shaoxing rice wine and light soy sauce, tablespoons sweet chilli sauce, 2 teaspoons grated fresh root ginger, 1 teaspoon grated garlic and the juice of 1 lime in a large glass or ceramic bowl. Add 400g (13 oz) firm tofu, drained and cut into 2.5 cm (1 inch) cubes, and toss to coat evenly. Cover and leave to marinate for 1 hour, turning occasionall ally. Spray a large nonstick wok or large frying pan with low-calorie cooking spray and heat over a high heat. Add 250(8 oz) shitake mushrooms, trimmed and thinly sliced, and stir-fry for 3-4 minutes. Add 300(10 oz)thinly sliced broccoli florets and continue to stir-fry for 2-3 minutes.

Add 100 ml (31/2 fl oz) hot water with the tofu and the marinade. Stir gently to mix, cover and simmer for 4-5 minutes until the vegetables are just tender. Serve with rice.