Crisp Tofu Stir-Fry with Ginger-Oyster Sauce
Inspired by techniques from America's Test Kitchen.
Golden pan-fried tofu is glazed and tossed with carrots, mangetout and pak choi in a glossy ginger and oyster sauce for a quick, colourful stir-fry.
Always check the labels of the products you use.
Method
- 1
Mix. Whisk the glaze of 2 tbsp soy sauce, 2 tbsp sugar and 60 ml stock in one bowl and the sauce of 1 tbsp soy sauce, 240 ml stock, 3 tbsp oyster sauce, 2 tsp sesame oil and 1 tbsp cornflour in another, then mix the garlic and ginger with 1 tsp of the oil in a third.
- 2
Fry. Heat 3 tbsp oil in a non-stick frying pan on medium-high, toss the tofu in 40 g cornflour to coat, then fry in one layer until golden on both sides, 4-6 minutes per side.
- 3
Glaze. Pour in the glaze and stir for 1-2 minutes until thick and clinging, then move the tofu to a plate and wipe out the pan.
- 4
Carrots. Heat 1 tsp oil until smoking, brown the carrots for 1-2 minutes, add 120 ml stock, cover for 2-3 minutes until just tender, then uncover until dry and add to the tofu.
- 5
Greens. Heat the last 1 tsp oil, cook the mangetout and pak choi stems for 1-2 minutes, then add the leaves until wilted, about 1 minute.
- 6
Aromatics. Clear the centre of the pan, fry the garlic and ginger mixture for 15-20 seconds, then mix through.
- 7
Combine. Return the tofu, carrots and sauce to the pan and toss for 2-3 minutes until thickened and glossy.
- 8
Serve. Top with toasted sesame seeds, if using, and serve at once.
Storage
Best served straight away, though leftovers keep in the fridge for up to 2 days and reheat well in a hot pan. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
21.4 g protein for 399 kcal = 5.4 g per 100 kcal, so protein gives about 21% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low saturated fat: 1.1 g saturated fat per 100 g, 6.3% of energy (limits ≤ 1.5 g and ≤ 10%)
- Low sugars: 4.3 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 245 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
6.2 g per serving
12.4 % of the 50 g daily maximum · 24.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- 30 cm non-stick frying pan
- 3 small bowls
- baking dish for coating
- tongs
- whisk
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 399 kcal |
| Protein | 21.4 g |
| Carbohydrate | 25.6 g |
| of which sugars | 10.5 g |
| of which free sugars | 6.2 g |
| Fat | 26.1 g |
| of which saturates | 2.8 g |
| Fibre | 5.2 g |
| Salt | 3.57 g |
Protein per 100 kcal
5.4 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
