Tofu Stir-fry

Tofu Stir-fry



Ingredients • 1 block extra firm tofu • 2 tbsps grated ginger • 3 cloves crushed garlic • 1 large pepper • 1 head broccoli • 1/3 cup cashew nuts • 2 x 1 tbsp olive oil • 1 cup brown rice Sauce • 4 tbsps lime juice • 4 tbsps soy sauce • 2 tbsps thai chilli paste • 2 tbsps brown sugar Making it • Slice tofu long ways into 3 and dry with paper towel. Press with paper towel and leave tofu to dry out further whilst preparing cooking rice. • Cook brown rice in a pot of boiling water as per instructions • Cut tofu into cubes and heat oil in pan. Cook tofu turning until it is crispy on the outside. Set aside. • Heat the remaining 1 tbsp oil and add ½ the ginger and all the garlic and cook for 1 minute • Add broccoli, remaining ginger and thinly sliced pepper and cook until all veg is done. • Mix the sauce ingredients together and add sauce and cashew nuts and cook for 2-3 minutes • Serve with brown rice and a lime wedge

NUTRITION FACTS Servings: 3 PER SERVING Calories (kcal): 344 Fat (g): 15 Carbohydrate (g): 21 Fibre (g): 3 Protein (g): 31.2

TIPS & HINTS Tired of grating fresh ginger? Grate the entire ginger root and place in ice cube trays for a few hours. The pop the frozen ginger cubes into a food storage bag and keep in the freezer until you need them.

A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016