Smoky cod, broccoli & orzo bake
Enjoy this easy, speedy cod, broccoli and orzo traybake on busy weeknights. It's healthy and low in fat, and since it's a traybake, there's minimal washing-up!
Sesame & spring onion stir-fried udon with crispy tofu
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 400g block firm tofu
- 1 tbsp cornflour
- ½ -1 tsp chilli flakesto taste
- ¼-½ tsp Szechuan peppercornsground, to taste
- 1 tbsp vegetable oil
- bunch of spring onionstrimmed and cut into lengths
- 200g green beanstrimmed and cut into lengths
- 400g ready-to-use thick udon noodles
- ½ tbsp sesame oil
- 2 tsp sesame seedsplus a pinch to serve
- 1 tbsp low-salt soy sauceplus extra to serve
- 1 tbsp rice vinegar
Nutrition: Per serving
- kcal356low
- fat13g
- saturates2g
- carbs38g
- sugars4g
- fibre4g
- protein18g
- salt0.7g
Method
step 1
Drain and pat the tofu dry with kitchen paper. Cut into cubes, wrap in more kitchen paper, and place a heavy board over the top. Leave to drain for 15 mins.
step 2
Mix the cornflour, chilli flakes and ground peppercorns together in a bowl with a pinch of salt, then add the drained tofu. Toss well to coat.
step 3
Heat half the vegetable oil in a large non-stick frying pan over a high heat, and fry the tofu pieces for 5-6 mins until golden all over. Scoop out of the pan, and leave to drain on kitchen paper.
step 4
Add the remaining oil to the pan and stir-fry the spring onions and beans for 3-4 mins until tender and lightly golden. Pour a kettle of boiling water over the noodles in a sieve to loosen. Drain well, then tip into the pan. Fry for a few minutes until piping hot. Add the sesame oil and sesame seeds, and sizzle for a few seconds. Splash in the soy sauce, rice vinegar, then add the tofu. Toss well, then serve in bowls with a pinch of sesame seeds on top and more soy sauce on the side.
