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Tofu stir-fry noodles

Keep your kitchen stocked with everything you need for this quick and easy meal

15 mins
6 ingredients
$3.50 / person
Tofu stir-fry noodles

Ingredients

Serves = 2

  • 2 Tablespoons oyster sauce
  • 1 Tablespoon reduced-salt soy sauce
  • 2 Tablespoons water
  • 65g rice vermicelli noodles
  • 300g firm tofu, cut into 2cm long batons, about the width of your finger
  • 1 teaspoon oil
  • 3 cups frozen stir-fry vegetables
  • 2 cloves garlic, crush in a garlic crusher or chop finely

It’s this easy

  • In a small bowl or jug make the sauce by mixing the oyster sauce, soy sauce and water.
  • Boil the kettle, put the rice noodles in a separate bowl and pour over enough boiling water to cover the noodles. Leave the noodles in the water to soften while you make the rest of the stir-fry.
  • Heat a large frying pan or wok over a medium – high heat.
  • Add the oil to the frying pan, followed by the garlic, tofu and frozen vegetables.
  • Cook for about 5 minutes, stirring frequently then turn off the heat.
  • Drain the water off the noodles, add the noodles to the vegetables and tofu followed by the sauce. Stir it all well.
  • Serve in a bowl with chopsticks or a fork.

Tweaks

  • This dish is delicious topped with toasted sesame seeds, chilli flakes, sliced shallots or coriander.
  • This dish works well with sliced chicken, beef or pork instead of tofu.
  • If you don’t have any rice vermicelli other noodles will work well too. You could also try serving the stir fry on a bed of cooked rice instead of with noodles.

Notes

  • Check the soy and oyster sauces for potential allergens.
  • Ok for gluten free if choosing the correct oyster and soy sauces.
  • Vegan, vegetarian and seafood free if made with without oyster sauce – you could make this with vegetarian oyster sauce instead.
  • Low FODMAP if you make it without garlic, choose the right vegetables and watch the quantities – carrots, broccoli (less than ¾ cup), red capsicum, green beans (15 beans or less), Asian greens are all low FODMAP vegetables that can be used.

Allergies

Contains: Gluten, Nuts, Seafood, Soy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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