Tofu in Sweet Chilli Sauce with Stir-fried Veggies

Somi Igbene PhD ANutrMarch 24, 2021

Tofu, a great alternative to meat and chicken, is protein-rich, low-fat and cholesterol-free. Tofu in sweet chilli sauce is a delicious mid-week recipe for the family. It pairs perfectly with stir-fried vegetables and steamed rice.

Let’s explore the

Nutritional Highlights of Tofu in Sweet Chilli Sauce

1 | Protein: Protein is crucial for cell and tissue repair, immune and bone health. Aim to eat at least 25g of protein per meal. This recipe is a great source of protein, providing 30g per serving.

2 | Fibre: Fibre is crucial for digestive health. It promotes satiety and can aid weight loss. Aim to eat 30g of fibre daily. This recipe is rich in fibre, providing 10.5g per serving.

3 | Calcium: Calcium is important for maintaining your bones and teeth. It is also important for the activity of many enzymes in your body and aids in muscle contraction, the release of neurotransmitters, and the maintenance of electrolyte balance. You need 800mg of calcium per day. This meal provides 114mg or 14% of the recommended intake (RI).

4 | Folates: Folate is crucial for DNA and red blood cell synthesis. It also promotes digestive, oral and cervical health. Adequate folate intakes are crucial for pregnant women or those who intend to become pregnant because it supports nervous system development in a growing foetus.

The recommended folate intake is 200µg per day for adults. However, if you are a woman in her reproductive years intending to become pregnant or pregnant, you need at least 400µg per day. This meal is rich in folate, providing 198µg per serving.

Wild Rice, Tofu & Veg in Sweet Chilli Sauce

 

How to Cook Tofu in Sweet Chilli Sauce

Ingredients

  • 60g white and wild rice
  • 40g peas
  • 100g broccolini
  • 50g mangetout
  • 50g pak choi
  • 1 spring onion, finely chopped
  • 1 small garlic clove, finely chopped
  • 2 tablespoon sweet chilli sauce
  • 140g firm tofu, cubed

Directions

Cook rice according to the instructions on the package, adding peas once it is almost cooked. Once cooked, keep rice warm and set aside.

In the meantime, heat half a teaspoon of olive in a frying pan then add spring onions and vegetables. Fry for 2 minutes then stir in garlic and one tablespoon of sweet chilli sauce. Fry for 3 minutes or until the vegetables are tender then tip the vegetables into a bowl and keep warm.

Put half a teaspoon of olive oil into the same pan. Add tofu and brown on all sides. Then add the remaining tablespoon of sweet chilli sauce and a tablespoon of water. Turn heat down to a simmer and allow tofu to absorb some of the sauce. Take the pan off the heat.

Serve tofu with rice and stir-fried vegetables.

Enjoy!

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Wild Rice, Tofu & Veg in Sweet Chilli Sauce

Tofu in Sweet Chilli Sauce with Stir-fried Veggies

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 1 1x
  • Category: Lunch or Dinner
  • Method: Stove
  • Cuisine: N/A
  • Diet: Vegan

Description

Tofu in sweet chilli sauce is the perfect mid-week family dinner. Serve with rice and steamed or stir-fried veggies.


Ingredients

Scale
  • 60g white and wild rice
  • 40g peas
  • 100g broccolini
  • 50g mangetout
  • 50g pak choi
  • 1 spring onion, finely chopped
  • 1 small garlic clove, finely chopped
  • 2 tablespoon sweet chilli sauce
  • 140g firm tofu, cubed

Instructions

Cook rice according to the instructions on the package, adding peas once it is almost cooked. Once cooked, keep rice warm and set aside.

In the meantime, heat half a teaspoon of olive in a frying pan then add spring onions and vegetables. Fry for 2 minutes then stir in garlic and one tablespoon of sweet chilli sauce. Fry for 3 minutes or until the vegetables are tender then tip the vegetables into a bowl and keep warm.

Put half a teaspoon of olive oil into the same pan. Add tofu and brown on all sides. Then add the remaining tablespoon of sweet chilli sauce and a tablespoon of water. Turn heat down to a simmer and allow tofu to absorb some of the sauce. Take the pan off the heat.

Serve tofu with rice and stir-fried vegetables.

Enjoy!


Notes

Use tempeh, prawns, chicken or beef instead of tofu.

Noodles also work instead of rice


Nutrition

  • Serving Size: Per Serving
  • Calories: 502
  • Sodium: 84mg
  • Fat: 11.4g
  • Saturated Fat: 1.7g
  • Unsaturated Fat: 0.26g
  • Carbohydrates: 70g
  • Fiber: 10.5g
  • Protein: 30g
  • Cholesterol: 0mg

Keywords: Tofu

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