Fish & chip traybake
Get that Friday feeling during the week with our healthier twist on takeaway favourite, fish and chips, made with sweet potatoes. Serve with mushy peas
Sweet & sour tofu
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 1
Skip to ingredients
- 1 tbsp rapeseed or vegetable oil
- 75g extra-firm tofucut into 2cm chunks
- ½ onioncut into thin wedges
- ½ red pepperchopped into chunks
- 1 large garlic clovefinely sliced
- 80g fresh pineapplechunks
- 1 tbsp low-salt ketchup
- 1 tbsp rice wine vinegar
- ½ tbsp dark soy sauce
- cooked basmati riceto serve
- sesame seedsto serve
Nutrition: Per serving
- kcal530
- fat17g
- saturates2g
- carbs75g
- sugars18g
- fibre8g
- protein15g
- salt1.2g
Method
step 1
Heat half the oil in a non-stick frying pan over a medium heat. Add the tofu and fry for 5 mins, turning regularly, until golden brown on all sides. Remove to a plate with a slotted spoon and set aside.
step 2
Heat the remaining oil in the pan over a high heat. Fry the onion, pepper and garlic for 5-6 mins, or until the veg begins to soften. Add the pineapple, ketchup, vinegar, soy sauce and 50ml water, and simmer for 1 min, or until slightly reduced. Stir the tofu back into the pan.
step 3
Cook the basmati rice following pack instructions. Serve the tofu in bowls with the rice and a sprinkling of sesame seeds.
