Chinese Egg Tofu with Prawns and Vegetables
Serves 4
Prep: 15mins | Cook: 15mins
Total: 30mins
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Ingredients you need:
ā„ 750-900g vegetables (E.g. frozen peas, carrots and corn)
ā„ 2 spring onion (30g)
ā„ 0.5 tsp pepper (1g)
ā„ 3 cups cooked basmati or brown rice (425g) (ā1 cup raw 200g)
ā„ 1 tbs extra virgin olive oil (20mL)
ā„ 0.5 tbs sesame oil (10mL)
ā„ 4 tbs boiled water (64mL)
ā„ 1 cup warm low fat soy milk/light milk (250mL), microwave for 45 seconds
ā„ 0.5 tbs Heartful Flavours 'Oister' Sauce Seasoning (4g)
ā„ 0.5 tbs Heartful Flavours 'Soi' Sauce Seasoning (4g)
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Choose your protein:
ā„ 300g silken tofu
ā„ 4 eggs, whisked and
ā„ 125g prawns
ā„ Alternatives: 120g chicken mince OR 100g lean pork or beef mince (limit red meat to once a week)
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Optional:
ā„ chilli oil
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Create This in Easy Steps:
1. Heat oil in a pan on low-medium heat. Add vegetables, silken tofu and break the tofu into chunks. Add whisked eggs, warm soy milk and prawns. Cover with lid and cook for 6-8 minutes.
2. Combine Heartful Flavours 'Oister' Sauce Seasoning and Heartful Flavours 'Soi' Sauce Seasoning, pepper, sesame oil and boiled water. Pour over the sauce and cook for another 1-2 minutes.Ā
3. Garnish with spring onion and serve with cooked rice.
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Each Serve Gives You:
ā„ 2.5-3 serves of vegetables
ā„ 1.25 serves of meat/alternatives
ā„ 1.5 serves of grains
ā„ 0.25 serves of dairy/alternatives
The Australian Dietary Guidelines
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Nutrition InformationĀ
Create this healthy Chinese Egg Tofu with Prawns and Vegetables with 'Oister' Sauce and 'Soi' Sauce. Your heart and taste buds will thank you!Ā
Ā Check out our recipe video!
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