Chinese 'Soi' Sauce and 'Oister' Sauce Tofu and Textured Vegetable Protein Stir-Fry
Serves 4
Prep: 5mins | Cook: 10mins
Total: 15mins
Ingredients you need:
♥ 750-900g vegetables (e.g. 400g frozen stir-fry vegetables and 1 broccoli 350g)
♥ 3 cups cooked brown or basmati rice (425g) (≈1 cup dry 200g) OR 3 cups cooked rice noodles (480g) (≈132g dry)
♥ 1.5 tbs extra virgin olive oil (30mL)
♥ 1 tsp sesame oil (5mL)
♥ 3 tbs boiled water (48mL)
♥ 1 tbs Heartful Flavours 'Soi' Sauce Seasoning (8g)
♥ 0.5 tbs Heartful Flavours 'Oister' Sauce Seasoning (4g)
Choose your protein:
♥ 250g tofu and 130g textured vegetable protein
♥ Alternatives: 700g firm tofu, cubed or tofu puffs OR 200g textured vegetable protein OR 500g seafood or fish, cut into 2.5cm chunks OR 480g chicken, sliced OR 400g lean beef, sliced (limit red meat to once a week)
(half the amount if choosing two proteins)
Optional:
♥ 2 tbs sesame seeds, toasted (30g)
♥ To thicken the sauce, mix 0.5 cup cold water with 2 tbs potato or corn starch, then stir it into the stir-fry
Create This in Easy Steps:
1. Heat 1 tbs oil in a pan over medium-high heat. Toss in protein source.
2. Mix Heartful Flavours 'Soi' Sauce Seasoning, 0.5 tbs Heartful Flavours 'Oister' Sauce Seasoning with 3 tbs boiled water. Add 0.5 tbs oil, vegetables and drizzle Heartful Flavours 'Soi' and 'Oister' Sauces. Cook for 5-10 minutes depending on the protein source. Top with sesame oil and optional sesame seeds.
3. Serve with 0.75 cup cooked rice and enjoy!
Each Serve Gives You:
♥ 2.5-3 serves of vegetables
♥ 1 serve of meat/alternatives
♥ 1.5 serves of grains
The Australian Dietary Guidelines
Nutrition Information
Create this healthy Chinese 'Soi' Sauce and 'Oister' Sauce Tofu and Textured Vegetable Protein Stir-Fry. Your heart and taste buds will thank you!
Check out our recipe video!
