Satay tofu & mushroom stirfry

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(8)
Dinner
1 peopleServes
1
  • Peanut butter (smooth or crunchy), no added sugar or salt, 1 heaped teaspoon(s) (7g)
  • Soy sauce, salt-reduced, 1 tablespoon(s) (20ml)
  • Garlic, 1 clove(s), crushed or finely diced (3g)
  • Firm tofu, 150 g, cut into 2cm cubes (150g)
  • Mushrooms, 100 g, chopped (100g)
  • Carrot, 0.5 medium carrot(s), cut into rounds (55g)
  • Broccolini, fresh, 0.33 bunch(es) (66g)
  • Pepper, any type, ground, 1 pinch(es) (1g)
  • Parsley, 1 handful(s) (14g)

Method

To make a satay sauce mix peanut butter, soy, garlic and 1 tablespoon of water in a small bowl.

Heat a non-stick frying pan or wok over medium to high heat. Add tofu and mushrooms to pan and cook, turning occasionally, for 4 minutes. Add the satay sauce mix and continue to cook, stirring, for another minute or until cooked and golden. Remove from heat and set aside.

Add carrot and broccolini to the pan over medium to high heat. Cook, stirring for 2-3 minutes. Add tofu and mushroom mixture back to pan and stirfry altogether for another 30 seconds.

Place into serving bowl, season to taste and sprinkle with parsley to serve.

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables1.8
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Kilojoules1254
Protein27.2 g
Total fat15.2 g
- Saturated fat2.1 g
Total carbohydrates6.2 g
- Total sugars5 g
Fibre12.6 g
Sodium866 mg

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