Tofu, Broccoli and Red Cabbage Stir Fry


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5/5 stars  100% LIKED IT    1 REVIEW ALL GOOD

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Cause a stir with this fiery concoction of low-sodium vegetables! no processed foods have been used, making it safe for people with high b. P.

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Tofu, Broccoli and Red Cabbage Stir Fry recipe - How to make Tofu, Broccoli and Red Cabbage Stir Fry

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

3/4 cup coloured capsicum (green , yellow , red) cubes
3/4 cup bean sprouts
3/4 cup blanched broccoli florets
1/4 cup shredded red cabbage
1/2 cup tofu (bean curd/soya paneer) , cut into 1" cubes
4 whole dry red chillies , broken and dry roasted
1 1/2 tbsp chopped garlic (lehsun)
1 tbsp cornflour dissolved with 1/2 cup water
2 tsp oil
1/4 tsp salt

For Serving
3 cups boiled rice noodles
Method
  1. Pound the garlic and chilli together in a mortar-pestle. Keep aside.
  2. Heat the oil in a pan, add the pounded mixture and sauté for a minute.
  3. Add the bean sprouts, broccoli and cabbage and stir-fry on high flame till they are crisp.
  4. Stir in the cornflour mixture and cook till it thickens.
  5. Add the tofu and salt and mix well
  6. Serve hot on a bed of rice noodles.

Nutrient values per serving
Energy 254 cal
Protein 8.8 gm
Carbohydrates 47.1 gm
Fat 2.8 gm
Sodium 176.2 mg
Zinc 0.7 mg
Fibre 1.0 gm

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Reviews

Quick and Easy Stir-Fry
5
 on 27 Aug 12 03:56 PM


Definitely quick and easy but healthy too..not just for hypertensives but for the entire family.