Chinese 'Oister' Sauce Chicken and Tofu Stir-Fry
Serves 4
Prep: 15mins | Cook: 15mins
Total: 30mins
Ingredients you need:
♥ 750-900g vegetables (E.g. 300g mushrooms, cut into slices, 120g carrot, cut into thin slices, 330g broccoli, cut into florets)
♥ 15g ginger, sliced
♥ 2 cloves garlic, sliced (6g)
♥ 3 cups cooked brown or basmati rice (425g) (≈1 cup dry 200g)
♥ 1 tbs extra virgin olive oil (20mL)
♥ 2 tbs boiled water (32mL)
♥ 1.5 tbs Heartful Flavours 'Oister' Sauce Seasoning (12g)
Choose your protein:
♥ 350g tofu and 240g chicken
♥ 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:
♥ 1 tsp sesame oil (5mL)
♥ 1 spring onion, sliced (separate white and green parts)
Create This in Easy Steps:
1. Marinate protein with 0.5 tbs Heartful Flavours 'Oister' Sauce Seasoning and 1 tbs oil. Heat 1 tbs oil in a wok or pan over medium heat. Add ginger, garlic, white parts of the spring onion, and marinated protein. Cook for 2-3 minutes until 80% cooked then set aside.
2. Then on high heat, add vegetables and cook for 2-3 minutes. Mix 1 tbs Heartful Flavours 'Oister' Sauce Seasoning with 2 tbs boiled water. Add back the protein and aromats, drizzle over Heartful Flavours 'Oister' Sauce and cook for 2 minutes. Top with optional sesame oil and green parts of the spring onion.
3. Serve with 3/4 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 'Oister' Sauce Chicken and Tofu Stir-Fry. Your heart and taste buds will thank you!
Check out our recipe video!
