Stir Fried Tofu and Mushroom, Protein Rich Recipe


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Stir Fried Tofu and Mushroom ( Protein Rich Recipe)

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A lovely Chinese delicacy made with tofu, which is a very effective source of proteins. Not many of us have a palate for tofu, but I am sure you will try it after knowing its health benefits.


Abundant in proteins and other nutrients, tofu has a texture and flavour similar to paneer. Cauliflower and mushrooms also contribute a little to the protein content of this recipe.


Accompany this stir-fry with Chinese Soups and Noodles to create an authentic mini meal.

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Stir Fried Tofu and Mushroom, Protein Rich Recipe recipe - How to make Stir Fried Tofu and Mushroom, Protein Rich Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings (4serving )
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Ingredients
2 tsp oil
1/4 cup chopped spring onions whites
1 1/2 tsp grated garlic (lehsun)
1/2 cup sliced capsicum (green and red)
1 cup cauliflower florets , parboiled
1 cup mushrooms (khumbh) , cut into quarters
salt to taste
1 cup tofu (soya paneer)
1 1/2 tsp soy sauce
freshly ground black pepper (kalimirch) to taste

For The Garnish
1/2 cup chopped spring onion greens
Method
    Method
  1. Heat the oil in a kadhai and add the spring onion whites and garlic and sauté on a high flame for a few seconds.
  2. Add the capsicum, cauliflower, mushrooms and salt and sauté on a high flame for another 2 to 3 minutes.
  3. Add the tofu, soya sauce and pepper, mix well and cook on a medium flame for a minute, stirring once in between.
  4. Serve immediately garnished with spring onion greens.

Nutrient values (Abbrv) per serving
Energy41 cal
Protein1.5 g
Carbohydrates2.7 g
Fiber1.5 g
Fat2.9 g
Cholesterol0 mg
Sodium148.2 mg

RECIPE SOURCE : Protein Rich RecipesBuy this cookbook

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Reviews

Stir Fried Tofu and Mushroom ( Protein Rich Recipe)
5
 on 01 Aug 15 05:33 PM


Great recipe - ready in five minutes once you''ve got all the ingredients together!