Tofu stir-fry
By Joe
Source: BBC Good Food — Monaz Dumasia, Tofu stir-fry.
A tofu stir-fry recipe for 4 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Mix. Mix the soy sauce, honey plus vinegar in a bowl, next keep to one side. Pat the tofu chunks dry, next season well.
- 2
Cook. Heat half this oil in a wok or big frying pan over a high heat. Fry this tofu for a period of 5 mins till golden, mixing now and then.
- 3
Cook (2). Tip in the garlic plus ginger plus fry for 1 min extra. Tip the tofu mixture in a bowl, tip over half the soy dressing plus keep to one side.
- 4
Cook (3). Tip in the rest of the oil to the wok. Tip in the vegetables and cook for 5 mins till starting to turn golden, next tip in a good splash of water plus heat for 3-5 mins extra till soft all the way through.
- 5
Mix (2). Mix the cornflour and 1 tbsp water into the leftover soy dressing, next tip into the wok, let to bubble for 30 seconds, mixing to coat everything in the sauce. Scatter over the spring onion, sesame seeds and coriander.
- 6
Finish. Offer with rice.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
Why this label?
11.1 g protein for 215 kcal = 5.2 g per 100 kcal, so protein gives about 21% of the energy. High protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 0.7 g saturated fat per 100 g, 6.7% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 3.7 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 228 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
3.9 g per serving
7.8 % of the 50 g daily maximum · 15.6 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 215 kcal |
| Protein | 11.1 g |
| Carbohydrate | 19.1 g |
| of which sugars | 8.5 g |
| of which free sugars | 3.9 g |
| Fat | 12 g |
| of which saturates | 1.6 g |
| Fibre | 4.3 g |
| Salt | 1.71 g |
Protein per 100 kcal
5.2 g meets High protein (≥ 5 g per 100 kcal = 20% of energy, and ≥ 10 g per serving)
Calculated from USDA FoodData Central ingredient values
