Name: Tofu and chia stir-fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 2 tablespoon peanut oil; 300 gram firm tofu cubed; 3 green onions, finely sliced, plus extra to serve; 1 tablespoon ginger, finely chopped; 1 clove garlic, finely chopped; 1 red capsicum, seeded, thinly sliced; 1 yellow capsicum, seeded, thinly sliced; 150 gram sugar snaps, trimmed; 150 gram oyster mushrooms; 1/3 cup oyster sauce; 2 tablespoon water; 1 tablespoon chia seeds; bean sprouts, to serve

Tofu and chia stir-fry

Superfoods to the rescue - Tofu and Chia Stir-fry. Photography by Brett Stevens/bauersyndication.com.au

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Serves 4

Prep

15M

Cook

10M

Total

25M

Ingredients

2 tablespoon peanut oil

300 gram firm tofu cubed

3 green onions, finely sliced, plus extra to serve

1 tablespoon ginger, finely chopped

1 clove garlic, finely chopped

1 red capsicum, seeded, thinly sliced

1 yellow capsicum, seeded, thinly sliced

150 gram sugar snaps, trimmed

150 gram oyster mushrooms

1/3 cup oyster sauce

2 tablespoon water

1 tablespoon chia seeds

bean sprouts, to serve

Method

1.In a wok, heat half oil on high. Stir-fry tofu, onion, ginger and garlic for 3 minutes. Transfer to plate, cover and keep warm.

2.Add remaining oil to wok. Stir-fry capsicum for 2 minutes. Add sugar snaps and mushrooms, cooking for a further 1 minute until mushrooms start to wilt.

3.Return tofu to wok with sauce, water and seeds. Stir-fry 2 minutes to heat through.

4.Serve topped with bean sprouts and extra onion.

Chia seeds are a complete protein and rich in omega-3, making them a smart addition to meat-free meals.
Note

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