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Gingered Tofu Stir Fry

Discussion in 'Weight Watchers - Discover Plan Recipes' started by lydia150970, 29 July 2008 Social URL.

  1. lydia150970

    lydia150970 Gold Member

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    Goal Weight:
    10st7lb
    Diet:
    SW
    Gingered Tofu Stir Fry

    Ingredients


    5 spray low-fat cooking spray
    50 g regular tofu drained and cubed
    1 medium carrot(s) peeled and cut in sticks
    1/2 medium red green or yellow pepper(s) seeded and cut in strips
    1/2 large onion(s) peeled and thinly sliced
    50 g beansprouts
    2 tablespoon grated ginger root
    1/2 portion fresh red chilli(s) seeded and finely chopped
    90 g spinach or pak choi
    2 tablespoon teriyaki sauce

    Handful of mushrooms
    1 medium portion rice, cooked, brown or wild or noodles




    Instructions
    Spray a wok or large frying pan with cooking spray and place on a high heat. Add the tofu and stir fry for 2-3 mins until golden. Remove from the pan and keep warm. Re-spray with cooking spray, add the mushrooms, carrot, pepper and onion and stir-fry for 2-3 mins until just tender. Add the beansprouts, ginger, chilli and pak choi and stir-fry for a further 1-2 mins until the pak choi is wilted. Return the tofu to the pan, add the teriyaki sauce and heat through for 1 min. Serve immediately with hot rice or noodles.


    For a meat version use chicken breasts instead of tofu.
     
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