Tofu and vegetables in a curry sauce.
An example of «China meets India» in a hurry... : a quick sautéing in a wok followed by Indian curry seasoning.
|1/4 cup||canola oil||65 mL|
|400 g||firm regular tofu, diced||2 cups|
|1||onions, finely chopped||200 g|
|2||zucchini, cut into rounds||260 g|
|1||green peppers, cut into 7 mm strips||150 g|
|1 tbsp||curry powder||9 g|
|2 cups||soybean sprouts||140 g|
|2 cloves||garlic, crushed|
|2/3 cup||evaporated milk 7%||170 mL|
|ground pepper to taste [optional]|
Before you start
Put the serving dish in the oven at the lowest setting to keep the tofu and vegetables warm while the sauce cooks.
- Heat a small quantity of oil in a skillet or wok over medium heat. Coarsely dice the tofu and sauté 7-8 minutes, with gentle tossing, until the dices are golden-coloured. Remove the tofu from the skillet, place in a dish and keep warm in the oven.
- Add some additional oil to the skillet over medium heat and sauté the finely chopped onion. Coarsely slice the zucchini into rounds and the peppers into narrow strips, of about 7 mm. Add them to the skillet and sauté 7-8 min with occasional stirring. Add 1 teaspoon of curry powder and cook 1 min with constant stirring. Add the soybean sprouts and salt, then cook 2-3 min. Add the contents of the skillet to the tofu dices and keep warm in the oven.
- Add the remaining oil into the skillet over medium heat and sauté the crushed garlic 1 min with stirring. Add the remaining curry powder and cook 1 min with constant stirring. Pour in the milk, stir and cook over very low heat 2-3 min. Put the tofu and vegetables back into the skillet, then mix well with the sauce. Heat a couple minutes then serve.
Nutrition Facts Table
per 1 Serving (330g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||3||servings|
|Grain Products :||0||serving|
|Milk and Alternatives :||¼||serving|
|Meat and Alternatives :||¾||serving|
ClaimsThis recipe is :
- Low :
- Source of :
- Fibre, Omega-3, Omega-6, Pantothenic Acid
- Good source of :
- Copper, Selenium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin D, Zinc
- Excellent source of :
- Calcium, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
- Free :
- Added Sugar
- Diet-related health claims :
|Milk and Alternatives||½|
|Meat and Alternatives||2|
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slightlywomanoctober 06, 2012
I find that there is too much Curry in this recipe for me. I still haven't figured out how to not overcook the zucchini. The flavors are good though.