Vegetable stir-fry with egg and tofu
Try this low cost, vegetarian alternative.
V
Vegetarian
NF
Nut free
LF
Lactose free
DF
Dairy free
Main meal
Ingredients
Serves
people
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.
Allergy modifications
- 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.
Allergy information
This recipe does not account for potential contamination that may occur through manufacturing and processing. Ingredients in this recipe may still have precautionary allergen food labelling (e.g. “may contain traces of”).
When preparing this recipe, it is important to:
- double-check the label of ingredients every time you make it
- prevent any contamination during preparation, cooking and serving.
Recipe tip
- Other vegetables which are rich in vitamin C can be added to this recipe to boost iron absorption. You can try cauliflower, zucchini, green beans or peas.
Each serve provides
| Benefit | Children’s serves |
|---|---|
| Meat/alternatives (egg and tofu) | 1 children’s serve |
| Vegetables | 1 ½ children’s serves |
| Grains (noodles) | 1 ½ children’s serves |
| A good source of vitamin C | - |
| A source of iron | - |
The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.
Menu planning for halal meals
Allergies & intolerances
Menu planning for kosher-style meals
Allergies & intolerances
Menu planning for vegetarian and vegan diets
Allergies & intolerances
Food Allergies and Intolerances Case Study – Sherbrooke Family and Children’s Care
Allergies & intolerances
+1
Allergy Case Study Goodstart Hampton Park – Coral Drive
Allergies & intolerances
Mini Professional Development 3: Managing fussy eating
Health promoter resources
+1
Early childhood services
OSHC
Main meal
+1
DF
SF
NF
LF
GF
FS
+1
The Healthy Eating Advisory Service acknowledges the Traditional Owners of the land on which we operate. We pay our respects to them, their culture and their Elders past and present.
The Healthy Eating Advisory Service is delivered by experienced nutritionists and dietitians at National Nutrition Foundation, with support from the Victorian Government.
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