Tofu and Vegetables Classic Stir Fry
Stir fry Tofu and Vegetables for fast, healthy cooking with crunch and flavour
Stir Frying is fast, healthy and delicious. It's really easy to throw a stir fry together - the name says it all, stir - and fry
Prepare everything you need before you start as stir frying is so fast you won't really have time to chop the celery while the onion is cooking.
Make sure that your ingredients are all cut approximately the same size - bite size. Stir-frying uses high heat, so all the pieces of food must be small enough to cook through without burning.
Remember, once you get your pan hot ..... you can't stop.
Step One : Vermicelli
Heat a little oil in your wok to medium heatBreak up the vermicelli into short lengths and cook in batches until crispDrain on paper towels
Step Two : Sauce
Combine soy, sherry, oyster and chicken stockThicken with the cornflour and a little water
Step Three : Cooking Order
Heat up the wok to high heat. Add a little more oilAdd garlic, ginger, stir fry 1 minuteAdd tofu, stir fry 3 minutes. Remove from wokAdd carrot, snowpeas, stir fry 1 minuteAdd the sauce and stock. Cover and cook 2 minutes
Step Four : Stir and serve
Return tofu to wok. Add onions, mushrooms, a little more blended cornflourStir fry till sauce thickens, about 1 minuteServe over vermicelli
Prep Time: 5 minutes
Total Time: 10 minutes
- 1. Heat a little oil in your wok to medium heat
- Break up the vermicelli into short lengths and cook in batches until crisp
- Drain on paper towels
- 2. Combine soy, sherry, oyster and chicken stock
- Thicken with the cornflour and a little water
- 3. Heat up the wok to high heat. Add a little more oil
- Add garlic, ginger, stir fry 1 minute
- Add tofu, stir fry 3 minutes. Remove from wok
- Add carrot, snowpeas, stir fry 1 minute
- Add the sauce and stock. Cover and cook 2 minutes
- 4. Return tofu to wok. Add onions, mushrooms, a little more blended cornflour
- Stir fry till sauce thickens, about 1 minute
- Serve over vermicelli
Highly nutritious and protein-rich
Tofu is a highly nutritious, protein-rich food made from the curds of soybean milk. Off-white in colour, it's usually sold in rectangular blocks.
It's a rich source of calcium and iron and an absolutely superb source of protein for vegetarians with over 10 grams in a serving of half a cup.
Tofu contain phytoestrogens, specifically the isoflavones, genistein and diadzein, and is used by countless women to reduce uncomfortable hot flashes. Soy isoflavones also promotes the resorption of bone and inhibits postmenopausal osteoporosis..
Tofu has scarcely any taste at all, it's so bland as to be almost nothing at all, but it miraculously assumes the flavour of surrounding ingredients
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© 2009 Susanna Duffy