Super_Food_Ideas_-_October_2019

MAINS VEGETARIAN

OCTOBER 2019 super food ideas 41

paper towel. Top with a plate. Stand for
10 minutes to absorb any excess liquid.
2 Meanwhile, place sauces, vinegar,
honey, gochujang paste, ginger and
garlic in a bowl. Mix well.
3 Place rice flour in a bowl. Cut tofu into
4cm pieces. Pour enough oil into a saucepan
until ¹⁄³ full. Heat over medium-high heat.
Toss ¹⁄³ of tofu pieces in flour to coat.
Deep-fry for 2 to 3 minutes or until
golden. Using a slotted spoon, transfer
tofu to a plate lined with paper towel
to drain. Repeat, in 2 more batches,
with remaining tofu and flour.
4 Heat a wok over medium heat. Add
sauce mixture. Cook for 4 minutes or until
simmering. Add snow peas, corn and half
the chives. Stir-fry for 1 minute. Add tofu.
Stir-fry, tossing gently, for 2 minutes
or until tofu mixture is heated through.
5 Serve tofu mixture on steamed rice,
topped with sesame seeds, coriander
leaves and remaining chives.
NUTRITION: (per serve) 3098kJ; 18.9g fat;
2.6g sat fat; 28.9g protein; 107.6g carbs;
12g fibre; 0mg chol; 2080mg sodium.

QUICK SUPER-GREEN

MEE GORENG

SERVES 4

PREP 15 MINUTES^

COOK 10 MINUTES

200g dried egg noodles

1 tablespoon peanut oil

1 brown onion, thinly sliced

1 bunch broccolini, trimmed, halved

lengthways and crossways

1 zucchini, cut into 2cm pieces

100g sugar snap peas, trimmed

2 garlic cloves, crushed

2cm piece fresh ginger, peeled,

finely grated

1 bunch baby pak choy, halved lengthways

¼ wombok, roughly chopped

2 tablespoons kecap manis

1½ tablespoons soy sauce

1 tablespoon lime juice

¹⁄³ cup dry-roasted almonds, chopped

Sliced small red chilli, to serve

1 Cook noodles in a large saucepan of

boiling salted water, following packet

directions. Drain.

2 Meanwhile, heat a wok over medium-high

heat. Add oil. Swirl to coat. Add onion.

Stir-fry for 2 minutes or until softened.

Add broccolini, zucchini, peas, garlic

and ginger. Stir-fry for 2 minutes or until

broccolini is tender.

3 Add noodles, pak choy, wombok, sauces

and lime juice. Stir-fry for 1 to 2 minutes

or until heated through. Serve mee goreng

sprinkled with almonds and chilli.

NUTRITION: (per serve) 1523kJ; 11.7g fat;

1.5g sat fat; 14.3g protein; 46.4g carbs;

6.4g fibre; 9mg chol; 1217mg sodium.

Cook’s notes:

FOR THE CRISPY KOREAN FRIED TOFU:

+ Gochujang is a classic Korean hot

pepper paste. Find it in the Asian aisle

of large supermarkets.

+ If garlic chives are unavailable, you

could use regular fresh chives instead.

PER SERVE

$2.95 PER SERVE

$4.10

25

VEGIES PER SERVE

2.5

40