Low-carb satay tofu stir fry

Nutrition content per serve 

417 Calories (1747 kJ) | Protein: 29.6g | Carb: 8.1g | Sugar: 3.5g | Total fat: 28.5g | Sat fat: 4.3g | Fibre: 16g | Serves 4 | Total time: 25mins (Prep: 15mins; Cook: 10mins) 

* Approximate values from Xyris Foodworks software 

Ingredients 

• 600g firm tofu 
• 500g broccoli, cut into florets 
• 250g button mushrooms, sliced 
• 2 tbsp olive oil 
• 1 cup Asian style frozen vegetables  
• Optional: sprinkle of sesame seeds 

Sauce 

• 8 tbsp (1/2 cup, 120g) almond butter 
• 4 cloves garlic, minced 
• 1 tbsp lime juice 
• 4 tsp fresh grated ginger 
• 2 tsp tamari sauce 
• 2 tsp red chilli flakes 

Optional: serve with a side of cauliflower rice or brown rice.  

Recommended: add a side of extra vegetables to help you hit your 5+ servings of a day! A serve of veggies is 1 cup of raw salad, or half a cup of cooked vegetables.   

Method: 

Prepare the tofu 

1. Drain the tofu from the packet and blot with kitchen towel. 
2. Place the block of tofu between two paper towel-lined heavy plates or blocks for 10 minutes to remove excess moisture and ensure crispiness once cooked. 
3. Chop the tofu into small cubes  

Make the sauce 

4. In a small saucepan, add one tablespoon of olive oil and cook the garlic on medium heat for 2 minutes. 
5. Add the almond butter, ginger, lime juice, tamari, and chilli flakes to the pan. Stir until the mixture is smooth and combined. 

Make the stir fry 

6. In a large wok or skillet, heat the remaining olive oil on a medium heat. 
7. Add the tofu and cook for 5-7 minutes, turning the tofu cubes over to ensure an even golden colour. 
8. Add the broccoli and mushrooms and cook for a further 2-3 minutes. 
9. Pour in the sauce and cook for 2 minutes, ensuring that tofu and vegetables are coated in the sauce. 
10. Serve immediately with sesame seeds sprinkled on top, with a side of cauliflower rice or low carb (konjac) noodles. 

Why it’s good for you: 

• Tofu is a great source of plant protein for satiety, muscle, and bone health. It’s also low in carbohydrates and a good source of calcium, iron and manganese. 
• The inclusion of broccoli, mushrooms, and cauliflower rice or konjac noodles makes it a great way to help you reach your five-a-day veggie intake, as well as being a great source of fibre, phytonutrients, and several essential vitamins and minerals! 

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.