Recipe Category:

Published:  2012 - 06 - 22

Nutritive Information:   

• Energy - 394 kcal;

• Carbohydrates - 48 g

• Protein - 26 g;

• Fat - 17 g;

• KJ - 1827;

• Kcal - 436;

Instructions:

• Cook the noodles in a large saucepan of boiling water according to packet instructions until just tender.  Drain and refresh under cold running water until very cold.  Leave to drain.

• Heat about 5 cm (2 in) sunflower oil in a heavy-based frying pan or wok and fry the tofu cubes for 3-4 minutes until crisp and lightly golden.  Drain on kitchen paper and keep warm.  Remove all but a few tablespoons of the oil from the wok and fry the onion, ginger, garlic and chilli until soft but not brown.  Remove from the heat.

• Blanch the broccoli in a large saucepan of boiling water for about 1 minute, drain and refresh under cold water.  Drain again and pat dry with kitchen paper.  Combine all the sauce ingredients in a bowl and mix well.

• Return the frying pan or wok with the onion mixture to the heat.  When reheated, add the broccoli and stir-fry for 2-3 minutes.  Add the sweetcorn and bean sprouts and stir-fry for about 3 minutes.  Add the sauce, toss to combine, then add the noodles and the fried tofu.  Cook for another 1 minute until heated through.  Serve garnished with chilli halves.

Preparation Time:

Cooking time:

Serves: 4

Ingredients:

• 175 g (6 oz) dried thread egg noodles

• sunflower oil, for deep-frying

• 250 g (8 oz) firm smoked tofu, cubed

• 1 onion, finely chopped

• 1 teaspoon grated fresh root ginger

• 2 garlic cloves, crushed

• 1 small red chilli, deseeded and finely sliced

• 250 g (8 oz) broccoli florets

• 175 g (6 oz) baby sweetcorn, cut in half

• lengthways

• 175 g (6 oz) fresh bean sprouts

• 2 red chillies, deseeded and cut in half, to garnish

Sauce

• 250 ml (8 fl oz) teriyaki sauce

• 2 tablespoons sake (Japanese rice wine)

• 2 tablespoons lemon juice

• 2-3 teaspoons sweet chilli sauce

• 2 teaspoons brown sugar

Source 

-Contributed by Yamuna Ranga Rao - She has been head of the institute of Hotel Management & Catering technology and applied Nutrition in Hyderabad