Soy and honey tofu with noodles


 

CANutrition Tip: Tofu is made from soybean curds. It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron, and calcium. It is an important source of protein, especially for vegans and vegetarians. It also contains isoflavones such as phytoestrogens. Isoflavones may have both estrogen-agonist or estrogen-antagonist properties. These may help protect against some cancers, heart disease, and osteoporosis

Ingredients

600g soy and honey tofu drained and cut into cubes
2 Tbsp soy sauce
2 Tbsp kecap manis
1 Tbsp sesame oil
2 tsp grated ginger
2 baby cucumbers, sliced
1/2 small chilli finely chopped
1 clove of garlic crushed
1/2 cup coriander leaves
2 bunches of Asian greens (Kai-Lan, Bok choy etc)
200g rice noodles
1 lime

Method

1. Place chia seeds, breadcrumbs, with a good pinch of salt and pepper into a bag. Mix to combine and set aside
2. Place eggs into a bowl and whisk
3. Dip the tofu in the whisked eggs and add to (Bag 3c) and shake to coat the chia and bread crumb mixture.
4. Heat a good oil in a large non-stick frying pan over high heat.
5. Cook the tofu, in batches, for 1-2 minutes each side or until golden and crisp.
6. Drain on a paper towel and keep warm.
7. Soak rice noodles in boiling water for 2-3 minutes or until soft
8. Add the sesame oil, soy sauce, kecap manis, grated ginger, garlic and chilli into Bag 3a.
9. In a wok or large non-stick frypan add soaked noodles and contents of (Bag 3a and 3b)
10. Put the noodles and Asian greens into a bowl, top with the crispy tofu, chopped cucumber and chopped coriander. Can serve with lime or an optional splash of sweet chilli sauce

Nutrition Information:

150g tofu, vegetables and 1 cup cooked rice noodles.
Energy 753 calories, Fat 37g, Protein 40g, Carb 74g, Sodium 1224mg