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Marinated Tofu with Stir-fry
This recipe gives you protein in the tofu and also a contribution towards your daily 5 portions of fruit and vegetables in the stir-fry. It's also a complete meal and doesn't take much more than 30 minutes to prepare. It serves 4 and has 260 calories per portion.Ingredients
12oz (350g) firm sliced tofuMarinade
1 tsp sesame oil
1/2 tsp crushed fennel seeds
1/2 tsp crushed cloves
1/2 in peeled and finely chopped ginger root
2 tsp soy sauce
1 tbs tomato pureé
2 tbs apple juice
2 tsp red wine vinegar
10 fl oz (300ml) water
Stir-Fry
2 tsp sesame oil
3 chopped spring onions
4 chopped sticks of celery
8oz (225g) sliced French beans
8oz (225g) courgettes
Method
1. First make the marinade by heating the oil in pan and put in all the spices: fennel seeds, cloves and ginger, cook for 2 or 3 minutes. Add the rest of the marinade ingredients, beat well.2. Bring the marinade to the boil, stirring until it becomes thicker, then add the tofu and simmer over a low heat for about 20 minutes.
3. While the tofu is marinading, make the stir-fry by heating the oil - a wok is ideal. The oil should be hot but not burnt, then add all the vegetables and cook fast for 2 or 3 minutes, stirring all the time to prevent anything getting too brown. Add a 2 or 3 tablespoons of the marinade and cook for a further minute or two or until the vegetables are cooked.
4. Serve with brown rice, couscous or polenta. Use the marinade as a sauce over the tofu.