Free Healthy Recipe - Tofu, Broccoli and Sesame Stir Fry

Dairy free, Low carbohydrate, Wheat Free

Copyright John Paul Urizar

A wok is the best investment for spring, especially if you work long hours and don't want to spend hours slaving over the stove at night. The secret to a good stir fry is the size you cut all the vegetables. Those that take the most time should be cut the smallest, and if the recipe has no added sauce, add a small amount of water to the pan while the veggies are cooking.
Tofu is easy to prepare when you know how - boiling firm tofu prior to cooking helps to make it more porous and absorb flavour - otherwise it can be extremely bland. Try to use organic where possible.

375 grams organic firm tofu, cut into cubes
400 grams broccoli, cut into small florets
1 large red chilli, cut into fine strips
1 red capsicum cut into strips
1 tbsp sesame seeds
1 tbsp sesame oil
1 tbsp olive oil
1 tbsp mirin
2cm piece ginger root juiced
¼ lemon juiced

Mix the tahini together with the mirin, tamari, lemon juice and ginger juice. Add water until it reaches a smooth consistency (close to pouring cream).

Bring a medium sized pan of water to the boil. Add the tofu cubes and return to the boil. Boil until the tofu cubes float to the surface of the water. Drain and blot dry.
Heat the sesame oil in a wok and stir fry the tofu until it becomes slightly golden. Set aside to keep warm and add the olive oil. Once hot stir fry the capsicum and chili, cook for 2 minutes. Add the broccoli florets and cook for a further 3 minutes, adding a little water if required. Remove from the heat. Stir through the tofu and the sesame seeds. Drizzle with the sesame sauce or serve as a dipping sauce on the side. Serve immediately.

Note: Hulled and unhulled tahini is available in health food stores. Unhulled is higher in fibre and much darker in colour. Use hulled if you can't find the other.

Makes 2 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 30-35
Ready in: 40 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 2495 kj
Calories 596 kcal
Fat 43.5 g
Saturated Fat 5.9 g
Total Carbohydrate 12.2 g
Total Protein 37 g
Fibre 16.4 g

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