Vegetable stir fry with egg and tofu

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

  1. Cook noodles according to packet instructions.
  2. Beat eggs with a fork and pour into a hot wok or non-stick pan. Cook to form a thin omelette, then set aside.
  3. Peel and finely dice onion.
  4. Slice cabbage, capsicum and broccoli into similar size pieces (discarding capsicum seeds and stalks).
  5. Drain and wash baby corn.
  6. Heat oil in pan, add onion and garlic. Gently cook until brown.
  7. Add all vegetables and soy sauce. Stir and cook until vegetables are tender.
  8. Cut cooked egg into strips.
  9. Cut tofu into small blocks.
  10. Add egg and tofu to pan. Stir for 2 to 3 minutes to heat through.
  11. 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.