Stir fries would have to be one of the best meals for busy nights. They contain all the key components; protein, vegetables, carbohydrates, fibre and taste absolutely delicious. The boys love noodles so it is always a winner of a dish with them.
For this stir fry I have use two ingredients I don’t use regularly – tofu and soba noodles. Both are inexpensive and a great way to change up your stir fries.
The addition of tofu brings added protein, iron and calcium as well as being gluten free and low in fat. It is also a cheap alternative to bulk the meal up. While the tofu is rather tasteless on its own, when included in a stir fry it grabs onto the sauce flavours you add and becomes a delicious inclusion.
The soba noodles which are made from buckwheat flour are also good for you, they are full of fibre, protein, iron and amino acids. They add a lovely nutty flavour to the dish are like the tofu they are gluten free.
So next time it is stir fry night at your house, give this combination a go, you might be surprised.
400gm Pork, diced
400gm Firm Tofu, diced into 1cm cubes
½ (135gm) Packet Soba Noodles
3 Tbs Hoisin Sauce, gluten free
2 Tbs Oyster Sauce, gluten free
½ Cup Water
2 Cups Vegetables – frozen or fresh stir fry vege of choice
3 Tbs Sunflower Oil
LETS PUT IT ALL TOGETHER
1. Place a large non-stick frypan over a medium high heat. Add the oil followed by the tofu. Cook, stir regularly until the tofu is golden on all sides. Approx 5-8 minutes. Remove from the pan. While the tofu is cooking boil the jug and place the uncooked soba noodles into a bowl and cover with the boiling water.
2. Add the pork and cook until browned on all sides. Return the cooked tofu to the pan followed by the vegetables. Stir to combine. Add in the hoisin, oyster sauce and water. Stir through and leave to cook for 2 minutes, giving it a stir to make sure nothing burns. Drain the water from the soba noodles and add to the pan, stir to combine.
Leftover friendly: store in an air tight container in the fridge for up to 3 days.