Tofu Stir-fry

Ingredients

• 2 x 349g extra firm tofu
• 1 tbsp (14g) canola or olive oil
• 3 tbsp (55g) soy sauce
• 3 large (50g) garlic cloves, minced
• 3 medium (30g) spring onions
• 1 tbsp (7g) ginger, fresh, minced
• 1 tsp chilli flakes
• 200g baby spinach
• 2 tbsp (25g) sesame seeds, toasted
• 2 tbsp (25g) sesame oil

Method

1. Drain the tofu. Wrap each block in paper towels and pat dry, pressing down the tofu lightly to squeeze out the excess moisture, cut into 5cm cubes.
2. In a large non-stick pan or wok, heat the canola oil over medium heat. Once the oil is hot, add the tofu and drizzle with 1 tbsp soy sauce. Stir every minute or until the tofu is nicely coloured on all sides and the moisture has cooked off (about 8-15 min).
3. Add garlic, two-thirds of the spring onion, ginger, chilli flakes. Stir about 1 minute.
4. Add the baby spinach and sesame seeds and stir in the sesame oil.
5. Remove from the heat, sprinkle the remaining spring onion over the top.
6. Serve with brown rice, quinoa or noodles.

Meal planning

1 serving = 2 protein + 2 fat + 1 veg

Shopping list

• Extra firm tofu
• Canola or olive oil
• Soy sauce
• Garlic, fresh
• Spring onions
• Ginger, fresh
• Baby spinach, fresh
• Toasted sesame seeds
• Sesame oil

Nutritional composition