"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.

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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)

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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

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Sweet and Sour Tofu

200g firm Tofu

1 tbsp cornflour

1 red pepper

4tbsp light olive oil

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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

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Method:

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• Prepare the Tofu by draining off water, and cutting into 5cm thick slices. 

• With a clean tea-towel or kitchen roll, press down to squeeze out excess liquid out

• cut into bite-sized chunks 

• Place tofu in a small food/ zip lock bag with 1 tbsp cornflour and shake to coat well.

• Add 4 tbsp olive oil to a Wok and bring to heat

• Fry the tofu in batches, until golden brown, then drain on a piece of kitchen roll

• Chop the pepper into bite-size cubes and fry in a saucepan with a little oil for 5 minutes

• 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.

• Chop the carrots/ corn/ broccoli into long thin strips around 2 inches in length

• Slice greens finely

• In a jug, mix together all sauce ingredients.

• 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)

• Next, add the noodles, toasting in oil slightly for (1-2 mins)

• 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.

• Remove from heat and sprinkle with toasted nuts to serve.

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