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