Ingredients

1 teaspoon sesame oil
2 tablespoons Teriyaki Sauce, or ready-prepared
400 g (13 oz) firm tofu, cut into 4 thick slices
2 tablespoons sesame seeds 1 tablespoon rice wine vinegar or sherry
2 teaspoons reduced-salt soy sauce 1 tablespoon groundnut oil
16 mangetouts 1 carrot, cut into thin strips
125 g (4 oz) bean sprouts 2 spring onions, white parts cut into 5 cm (2 inch) batons, green tops shredded for garnish
250 g (8 oz) rice noodles, prepared according to the packet instructions 50 g (2 oz) watercress, broken into sprigs
Tofu (soya bean curd) is rich in protein and B vitamins, low in saturated fat and sodium and an important non-dairy source of calcium. It is a soft, cheese-like food with a bland taste that easily absorbs the flavours of other ingredients. Soya protein has been shown to decrease total and LDL cholesterol. Firm tofu...

Instructions

1.In a small bowl, mix together the sesame oil and 1 tablespoon teriyaki sauce Brush over both sides of the tofu. Sprinkle one side of each piece of tofu with half the sesame seeds. Mix together the remaining teriyaki sauce, vinegar or sherry and soy sauce. Set aside
2. Heat a large wok or frying pan. Brush with a little of the groundnut oil, Add the tofu, seed side down, and cook for 2 minutes. Sprinkle the remaining sesame seeds over the tofu. Turn over and cook for 2 minutes more until crisp. Remove the tofu from the pan and keep warm.
3. Brush the pan with a little more groundnut oil, then add the mangetouts, carrot, bean sprouts and spring onion batons. Stir-fry for 2-3 minutes until tender yet still crisp. Add the reserved teriyaki sauce mixture. Stir-fry for a minute.
4.Divide the hot noodles between warmed serving bowls. Add the watercress, spoon over the vegetables and top with the tofu. Garnish with the shredded spring onion. Serve with a green salad, if liked.

Tofu (soya bean curd) is rich in protein and B vitamins, low
in saturated fat and sodium and an important non-dairy
source of calcium. It is a soft, cheese-like food with a bland
taste that easily absorbs the flavours of other ingredients.
Soya protein has been shown to decrease total and LDL
cholesterol. Firm tofu is dense and solid; it can
be cubed and served in soups, casseroles, stir-fried and
threaded on kebabs. Silken tofu is a creamy custard-like food
for use in cheesecakes, creamy sauces and salad dressings.

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