VEGE­TAR­IAN PAD SEE EW

Super Food Ideas - - WEEK 3 -

SERVES 4 PREP 10 MIN­UTES (PLUS STAND­ING) COOK 10 MIN­UTES

300g firm tofu 450g fresh wide rice noo­dles (see notes) 2 ta­ble­spoons corn­flour ¹⁄³ cup peanut oil 1 bunch gai lan, chopped, stems halved 3 gar­lic cloves, crushed 2 ta­ble­spoons light soy sauce 2 ta­ble­spoons dark soy sauce 2 ta­ble­spoons brown sugar 1 egg, lightly beaten

1 Place tofu on a plate lined with pa­per towel. Stand for 10 min­utes. Pat dry. Cut into 16 cubes. 2 Mean­while, place noo­dles in a medium heat­proof bowl. Cover with boil­ing wa­ter. Stand for 4 min­utes. Us­ing a fork, sep­a­rate noo­dles. Drain. 3 Place corn­flour in a large shal­low dish. Sea­son. Heat oil in a wok over high heat. Toss tofu in corn­flour un­til coated. Shake off ex­cess. Shal­low-fry tofu for 3 to 4 min­utes or un­til golden and crisp. Re­move with a slot­ted spoon. Drain on pa­per towel. Dis­card oil. 4 Re­turn wok to high heat. Add gai lan stems. Stir-fry for 2 min­utes or un­til ten­der. Add leaves. Stir-fry for 1 minute or un­til wilted. Re­turn tofu to wok with noo­dles, gar­lic, sauces and sugar. Stir-fry un­til hot. 5 Make a well in cen­tre of noo­dles. Add egg. Cook for 2 min­utes or un­til egg starts to set. Stir-fry egg through noo­dles. Serve. NU­TRI­TION: (per serve) 1931kj; 14.8g fat; 2.7g sat fat; 15.7g pro­tein; 65.2g carbs; 4.6g fi­bre; 47mg chol; 1477g sodium.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.