- Protein
- About 26 g of protein a portion
- Calories
- About 355 kcal a portion
- Makes
- Makes 2 portions
- Time
- 20 minutes
- Good for
- Quick
- Vegetarian
Ingredients
- 280 g block of firm tofu, drained
- 1 nest of dried egg noodles, about 60 g
- 1 tsp olive or rapeseed oil
- 150 g broccoli, cut into small florets
- 1 red pepper, sliced, about 150 g
- 2 spring onions, sliced
- 1 garlic clove, crushed
- 1 tsp grated fresh ginger
- 1 tbsp reduced-salt soy sauce
- 1 tsp honey
- Juice of half a lime
Method
- Pat the tofu dry with kitchen paper and cut it into 2 cm cubes. Mix the soy sauce, honey and lime juice in a small bowl.
- Cook the noodles as the pack says, then drain them.
- Heat the oil in a large non-stick frying pan or wok over a medium-high heat. Fry the tofu for 6 to 8 minutes, turning it now and then, until golden on most sides. Lift it onto a plate.
- Add the broccoli, pepper and 3 tbsp water to the pan. Cook, stirring, for 4 minutes, until just tender. Add the garlic, ginger and spring onions for 1 minute.
- Add the tofu, noodles and sauce, and toss for 1 to 2 minutes until everything is hot.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.