Vegetable stir fry with egg and tofu
* MILK PROTEIN FREE * NUT FREE * LACTOSE FREE * VEGETARIAN
| Ingredients | 6 serves | 25 serves | 60 serves |
|---|---|---|---|
| Hokkien noodles | 300g | 1.2kg | 3kg |
| Eggs | 3 | 12 | 30 |
| Brown onion | 1 small | 1 large | 2 large |
| Cabbage | ¼ large | 1 large | 2 ½ large |
| Red capsicum | 1 | 4 | 10 |
| Broccoli florets | 150g | 600g | 1.5kg |
| Baby corn cuts | Half a 425g can | 2 x 425g cans | 5 x 425g cans |
| Canola oil | ½ tablespoon | 2 tablespoons | 3 tablespoons |
| Crushed garlic | 1 clove (5g) | 2 cloves (10g) | 3 cloves (15g) |
| Soy sauce | 2 tablespoon | 3 tablespoon | 125mL |
| Firm tofu | 200g | 800g | 2kg |
Method
- Cook noodles according to packet instructions.
- Beat eggs with a fork and pour into a hot wok or non-stick pan. Cook to form a thin omelette, then set aside.
- Peel and finely dice onion.
- Slice cabbage, capsicum and broccoli into similar size pieces (discarding capsicum seeds and stalks).
- Drain and wash baby corn.
- Heat oil in pan, add onion and garlic. Gently cook until brown.
- Add all vegetables and soy sauce. Stir and cook until vegetables are tender.
- Cut cooked egg into strips.
- Cut tofu into small blocks.
- Add egg and tofu to pan. Stir for 2 to 3 minutes to heat through.
- Serve with hokkien noodles.
Each serve provides
- 1 children’s serve of meat alternatives* (egg and tofu)
- 1 ½ children’s serves of vegetables**
- 1 ½ children’s serves of grains*** (noodles)
- A good source of vitamin C
- A source of iron
Allergy modification
- For an egg free option omit eggs and increase quantity of tofu to 85g per child.
- For a gluten/wheat free option, replace hokkien noodles with rice noodles and ensure stock and soy sauce is gluten free.
* One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
** One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.
Recipe adapted from Get Up and Grow: Cooking for Children with permission of the Australian Government.
