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Tofu and Broccoli in Oyster Sauce

QUICK FACTS

  PREPARATION TIME
5 min (for 2 serves)

 
  COOKING TIME
15 min (for 2 serves)
  DINNER
Tofu
 

SUMMARY

 

A Chinese-inspired vegetarian entree that so easy to prepare! This recipe is high in calciium, fiber and antioxidants which may keep our body strong and healthy.

INGREDIENTS

1.00 cup (194 g)
  Tofu, cubed
1.00 cup (93 g)
  Broccoli
0.50 cup (43 g)
  Red Capsicum
3.00 clove (9 g)
  Garlic, chopped
1.50 tablespoon (37 g)
  Oyster Sauce
20 g
  Onion, sliced
0.50 cup (125 g)
  Water
3 g
  Cornstarch
1 g
  Black Pepper, ground
1 g
  Sea Salt
5 g
  Olive Oil
 

METHOD

1. In a large skillet, saute onions and garlic in olive oil until onions turn translucent, about 3-5 minutes.

2. Add tofu, broccoli, red capsicum and oyster sauce. Season with salt and pepper. Stir and cook for 5 minutes.

3. Then stir in cornstarch diluted in half cup water to the pan and continue to cook until broccoli is done, about 5 minutes.

4. Serve over rice and enjoy!

  NUTRITIONAL PANEL
Per Serve
Energy:
819.8 kJ  (195.9 kcal)
Protein:
15.0 g
Total Fat:
10.1 g
-Saturated:
1.4 g
-Mono-Unsaturated:
3.5 g
-Poly-Unsaturated:
4.6 g
Total Carbs:
7.2 g
-Complex Carbs:
1.4 g
-Sugar:
4.5 g
Fibre:
10.1 g
Water:
220.0 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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