Tofu stir fry with Honey Oros Machaira
Far from being the tasteless tofu that I’m sure we’ve all had at one point or another, this honey soy tofu is crispy, it’s chewy, it’s salty and sweet, it’s sticky. . .it’s all good things in one!
Ingredient (for 2 portions):
- 200 g firm tofu
- 1 tbsp olive oil
- ¼ cup soy sauce (low sodium)
- 2 tbsp honey Oros Maxaira
- ¼ cup water
- 1/4 cup rice wine vinegar
- 1 tsp grated ginger
- 1 clove garlic, minced
- ½ fresh chili or 1 tsp chili flakes
- 1/4 tsp five Chinese spices
- Black pepper
- Fresh coriander (cilantro), to serve
- 1 cup mixed vegetables (asparagus , carrot, green beans or zucchini)
*tbsp: tablespoon tsp: tablespoon cup: 250ml
Method:
- Drain the tofu, and squeeze it between two towels to remove any excess water. Cut it into cubes.
- Heat the oil in a large frying pan, and add the diced tofu. Cook over a medium heat for 5-10 minutes, stirring occasionally, until the tofu is golden brown and crispy all over.
- Meanwhile, in a small bowl, combine the soy sauce, honey, ginger, water,vinegar, chili, garlic and five spices, along with a good pinch of black pepper. Mix well.
- When the tofu is crispy, pour over half of the sauce, and mix to combine.
- Add the veggies and cook for 4-5 minutes
- Add the remaining sauce and allow the mixture to bubble a little, until it has reduced by half, and is thick and sticky.
- Serve the honey soy tofu topped with fresh coriander over basmati rice or noodles.
Dietitians Tip: Tofu has a bad reputation as it usually reaches your table either raw, wobbly bland brick, or greasy, deep-fried and tough. However, pressing and marinating usually yields the tastiest results!
Nutritional Value per serving (for 1 portion):
- Energy: 230 kcal
- Fat: 11 g
- Carbohydrate: 26 g
- Protein: 12 g
Vitamins and Minerals
- Calcium 71 %*
- Copper 23%
- Iron 22%
- Manganese 74 %
- Phosphorus 25%
*Percent Daily Values based on a 2,000 kcal diet.
Eleana Liasidou
Clinical Dietitian -nutritionist, MSc