"TAKE OUT" CHOW MEIN &
SWEET SOUR TOFU
A hearty plant-based dish that is great to share with friends during the winter months.
Benefits: A quick, easy and satisfying plant-based rainbow supper. Tofu contains several antioxidant phytochemicals making it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein, containing all 9 essential amino acids.
Recipe (serves 4):
Chow Mein
200g egg noodles (cooked)
2 handfuls leafy greens (kale/chard/spinach/cabbage)
150g all or mix of:
broccoli, carrot, baby corn, chilli
100g nuts (peanuts/ cashews)
For the sauce:
3 tbsp soy sauce
1 tbsp hoisin sauce
1 tsp sesame oil
2 cloves garlic
20ml apple juice
40ml water
1 tsp cornflour
Sweet and Sour Tofu
200g firm Tofu
1 tbsp cornflour
1 red pepper
4tbsp light olive oil
for the sauce:
1 tbsp tomato puree
1/2 tbsp vinegar (cider/wine)
1 tsp soy sauce
2 tbsp maple syrup
1 tsp cornflour
2 tbsp water
Method:
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Prepare the Tofu by draining off water, and cutting into 5cm thick slices.
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With a clean tea-towel or kitchen roll, press down to squeeze out excess liquid out
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cut into bite-sized chunks
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Place tofu in a small food/ zip lock bag with 1 tbsp cornflour and shake to coat well.
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Add 4 tbsp olive oil to a Wok and bring to heat
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Fry the tofu in batches, until golden brown, then drain on a piece of kitchen roll
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Chop the pepper into bite-size cubes and fry in a saucepan with a little oil for 5 minutes
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Mix the sauce ingredients and add the mix to the saucepan, followed by the tofu, stir to combine and once sauce thickens, remove from heat.
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Place nuts in an ovenproof dish and toast for 6 mins at 200 deg C, remove and chop into pieces.
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Chop the carrots/ corn/ broccoli into long thin strips around 2 inches in length
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Slice greens finely
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In a jug, mix together all sauce ingredients.
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In a wok, on high heat, add 1 tbsp sesame oil, then all the veg, tossing until vibrant in colour and softened (2-3 mins)
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Next, add the noodles, toasting in oil slightly for (1-2 mins)
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Clear a little space in the base of the pan to add the chow mein sauce. Let it thicken slightly and then fold into the noodles to combine.
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Remove from heat and sprinkle with toasted nuts to serve.