Three grain tofu & egg stir-fry
- Serves: 4
- Prep: 5 mins
- Cook: 6 mins
Ingredients
8 British Lion eggs
3 tsps vegetable oil or coconut oil
3 tsps sesame oil
2 tbsps soy sauce
1 tbsps honey
100g tofu, cut into cubes
100g dry brown rice, cooked
1 x 400g tin of chickpeas, drained
100g dried pearl barley, cooked
4 spring onions, cut thinly on an angle
1 tbsp chopped coriander
200g broccoli, cut into small florets
3 tbsps sweet chilli sauce
Method
- First marinate the diced tofu in the honey and soy sauce. Leave to one side.
- Separately crack the eggs into a bowl and whisk them up. Heat a non-stick frying pan and add half the vegetable/coconut oil. Pour in the egg and make a flat omelette. Use a spatula to move the liquid egg around, as it cooks and sets, stop mixing. A little colour on the omelette will add flavour to the finished dish.
- Turn the omelette onto a chopping board and cut into a dice. Leave to one side.
- Heat a wok and add the other half of the vegetable/coconut oil and all the sesame oil. When the oil is hot add the tofu and fry it until it begins to colour.
- Add the broccoli and continue to stir fry for 1 minute. Add the garlic and mix in well. Add the rice, barley, chickpeas and the omelette – keep stir frying until everything is hot. Finally add the spring onions, coriander and sweet chilli sauce – mix together and serve in bowls.
Calories | Protein | Fat | Saturates | Salt |
---|---|---|---|---|
531 | 49.3g | 29.9g | 6.0g | 0.7g |
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