Melbourne Holistic Health Group

Published in Recipes - Tofu and Tempeh on 09 October 2011 by Ruth Trickey

Serves 4

This is a versatile stir fry that combines tofu (vegetable-derived protein) with either chicken, beef or egg (animal-derived proteins). The spices can also be varied giving the dish many flavour variations depending on what you feel for when preparing it. It’s a culinary mix and match! The crispiness of the tofu provides a good texture contrast to the other protein sources and the vegetables. Great for everyone, but especially good as a starter recipe for those who are wary of tofu because the old familiar meat or fish can remain!

 

 

Ingredients

Tofu

• 2 tbsps of flour
• ½ -1 tspn chilli powder OR Chinese five spice mix OR you favourite combination of herbs and spices that complement your meal
• ½ tspn salt
• Pepper if desired
• 400 g block of firm tofu, cut into 3 cm cubes

Stir Fry

• 400 g sliced beef or chicken OR 4 eggs beaten with a little salt and pepper
• 1 cup carrot and zucchini cut into thin strips
• ½ cup broccoli cut into flowerets
• ½ cup fresh green beans cut into 4-5 cm lengths
• 1 purple onion finely sliced
• 1 cup Chinese broccoli chopped coarsely including stems
• 1 cup pre-soaked and chopped cloud ear fungus (soak in boiling water for 10 mins)
• 1 small tin of whole baby corn
• ½ cup finely sliced button mushrooms or Swiss browns

Marinade

• Grate 2 cm fresh ginger, crush 2 cloves garlic, 2 dstspn fish sauce, 1 dstspn lime juice, 2 tspns palm sugar and mix together
• Set aside
• ½ cup finely chopped coriander

You will need

• Plastic bag
• Measuring spoons
• Heavy frying pan/wok
• Chopping board
• Sharp knife
• Can opener
• Fine grater
• Garlic crusher
• Mixing bowls
• Stirrer for stir-frying
• Heat-resistant spatula
• Serving dish

Method

Place all of the tofu ingredients into a clean plastic bag. Hold bag closed and shake to coat tofu with mixture

Lightly brush a heavy pan that has been pre-heated with olive oil and brown tofu cubes on all sides until crispy. Set aside and keep warm

Heat a little olive or peanut oil in wok and when hot quickly stir fry meat a little at a time so that fluid does not gather

OR if making with eggs, pour beaten egg into bottom of hot oiled wok and turn the wok to coat the bottom and sides with thin layer of egg; leave on low heat, turning wok until all egg is exposed to heat and well-cooked; use spatula to remove ‘omelette’ in one piece, roll and thinly slice

Set aside and keep warm

Cook carrot, zucchini, beans, onion, Chinese broccoli and broccoli flowerets at high temperature in wok, stirring frequently and adding small splashes of water if needed
When partially cooked, add remaining vegetables and cook together until almost ready.

Pour marinade over cooked vegetables and stir quickly to combine flavours

Turn off heat and add meat and tofu; stir to combine

Put into serving dish and top with chopped coriander to serve

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