Tofu, spinach and sesame stir fry

This recipe is the perfect dish to make for family and friends and it always proves a welcome treat. Pick up fresh ingredients on your way home and this can be a brilliant quick supper for two. This low-calorie dish is not only easy to make but is very high in proteins, vitamins and minerals. Together, tofu and spinach make the perfect combination for a nutrient-dense dish that takes less than 25 minutes to make!
Serves Preparation Time Cooking Time
 3 People  5 Minutes 10 Minutes

Ingredients

  • 1 tbsp(tablespoon) canola oil
  • ½ pound tofu, diced
  • 1 large garlic clove, minced
  • 1 tsp (teaspoon) grated or minced fresh ginger
  • ¼ tsp red chili flakes
  • Soy sauce to taste
  • 2 cups baby spinach, rinsed
  • 2 tbsp toasted sesame seeds
  • 1 tsp sesame oil

Method

Step 1

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Heat the canola oil over medium-high heat in a large nonstick pan.

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Step 2

Add the tofu.

Step 3

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Stir-fry until the tofu becomes light brown, around three to five minutes.

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Step 4

Add the garlic and ginger.

Step 5

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Cook, until fragrant, stirring continuously for about one minute.

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Step 6

Add soy sauce to taste.

Step 7

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Add spinach and stir-fry until the spinach wilts, about one minute.

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Step 8

Add the sesame seeds.

Step 9

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Add more soy sauce to taste, if required.

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Step 10

Remove from flame.

Step 11

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Transfer the mixture to a serving bowl, using tongs.

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Step 12

Leave the liquid behind in the non-stick pan.

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Step 13

Drizzle with the sesame oil.

Step 14

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Serve hot with rice or other grains, or noodles or eat just like this. You may also use it as a filling for whole wheat pita bread.

Nutritional Information

Serving Size 152.6 g

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Calories 87 Calories from Fat 40
Total Fat 4.4 g 7% Saturated Fat 0.8 g 4%
Trans Fat 0.0 g Cholesterol 0 mg 0%
Sodium 113 mg 5% Potassium 603 mg 17%
Total Carbohydrates 6.5 g 2% Dietary Fiber 2.9 g 12%
Sugars 0.8 g Protein 8.2 g
Vitamin A 160% Vitamin C 42%
Calcium 24% Iron 22%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

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