Serves 4 – Preparation: 15 minutes – Cooking: 20 minutes
Units per serve
Lean meat, fish, poultry, eggs, tofu 1.5
Low-carb vegetables 3
Healthy fats 3
5g carb per serve
600 g firm tofu, drained
1 tablespoon sesame seeds
1 tablespoon extra virgin olive oil
3 baby bok choy, halved or quartered lengthways, depending on size
2 bunches broccolini, trimmed and halved widthways
2 bunches asparagus, trimmed and halved widthways
1 × 2 cm piece ginger, peeled and cut into julienne
1 clove garlic, finely chopped
1 small fresh red chilli, seeded (optional) and finely chopped
300 g fresh shiitake mushrooms 300 g enoki mushrooms
1 teaspoon mushroom/vegetarian oyster sauce
2 drops sesame oil
40 g raw unsalted cashews, toasted
1 tablespoon tahini
1 tablespoon salt-reduced soy sauce
3 teaspoons seasoned rice vinegar
To make the dressing, place all the ingredients in a small bowl and stir until well combined. Set aside.
Pat the tofu dry with paper towel, then cut into 8 slices. Place the sesame seeds on a plate, then press on the tofu to coat evenly on 1 side.
Heat 2 teaspoons of the olive oil in a heavy-based non-stick frying pan over medium heat. Add the tofu, sesame seed-side down, and cook for 2 minutes or until light golden. Carefully turn and cook for another 2 minutes or until light golden. Transfer to a plate lined with paper towel to drain.
Heat 1 teaspoon of the oil in a wok over high heat, then stir-fry the bok choy for 2–3 minutes or until the stems are tender but still crisp. Transfer to a large bowl and set aside. Add the remaining oil to the wok, repeat with the broccolini and asparagus, then transfer to the bowl of bok choy. Add the ginger, garlic and chilli to the wok and cook for 30 seconds or until fragrant, then add all the mushrooms and stir-fry for 4–5 minutes or until softened. Add the mushroom/ vegetarian oyster sauce and sesame oil and return the vegetables to the wok, then turn off the heat and toss to combine.
Divide the stir-fried vegetables evenly among four plates or bowls, then scatter with the cashews. Top each serve with two slices of tofu and evenly drizzle over the dressing (or serve the dressing in a small bowl alongside). Serve immediately.
For an extra 10 g carbs per serve, serve with 200 g (50 g per person) cooked quinoa (this is 60 g raw quinoa; 15 g per person).
This recipe is extracted from The CSIRO Low-Carb Diet book by Associate Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.