Spicy pork and tofu stir-fry

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Serves: 4
Time to make: 25 mins
Total cost: $22.40 / $5.60 per serve
(at time of publication)

High calcium High fibre High iron High protein

Ingredients
Nutrition info.

Full ingredients list:

1 tablespoon sesame oil
300g lean pork mince
3 tablespoons oyster sauce
3 tablespoons sweet chilli sauce
300g soft or silken tofu, cut into 3cm cubes
3 shallots, sliced diagonally
500g green beans, sliced diagonally
4 cups chopped silverbeet or gai lan (Chinese broccoli)
2 x 250g packets microwavable brown rice, to serve

Nutritional information (per serve)

Kilojoules:

2,315kJ

Calories:

553cal

Protein:

33.2g

Total fat:

19.3g

Saturated fat:

4.4g

Carbohydrates:

56.4g

Sugars:

11.6g

Dietary fibre:

9.6g

Sodium:

816mg

Calcium:

363mg

Iron:

9.5mg

Instructions

Instructions and steps:

Step 1 Set a large frying pan, or wok, over medium–high heat. Heat 1 teaspoon of the sesame oil, add pork mince and cook for 4 minutes, or until browned.

Step 2 Reduce heat to medium. Add oyster sauce, sweet chilli sauce and 1 cup water to pan, or wok; bring to a gentle simmer. Add tofu and cook for 2 more minutes, or until tofu is heated through. Add shallot; remove from heat.

Step 3 Steam beans and silverbeet, or gai lan, in microwave (or on stovetop) until tender. Drizzle remaining sesame oil onto vegies.

Step 4 Divide rice among 4 plates; top with stir-fry and beans. Serve with silverbeet, or gai lan, on the side.