Vegetable stir fry with egg and tofu
* MILK PROTEIN FREE * NUT FREE * LACTOSE FREE * VEGETARIAN
|Ingredients||6 serves||25 serves||60 serves|
|Brown onion||1 small||1 large||2 large|
|Cabbage||¼ large||1 large||2 ½ large|
|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||1 tablespoon||3 tablespoon||125mL|
- 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
- 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.