Vegetarian Recipes

Tofu & Beansprout Stir-Fry

I got this recipe from one of my personal training clients, and added red peppers to boost the nutrient content. As a personal trainer in London, I have several vegetarian clients, and this is a popular recipe for them.

Use olive oil pan spray to ensure you don't use excess oil. Available from most large supermarkets (the one I use is called Fry Light). Spray a wok or frying pan, and add the following:

100g cubed tofu
3 carrots cut into long strips
1 clove garlic, chopped
1 red pepper, cut into long strips
50g mung beansprouts

In a separate pan, prepare 50g wholewheat spaghetti, and when the stir fry is ready (takes around 7 mins on high heat, stirring regulary), drain the spaghetti, add to the wok, and stir in. The vegetables should still be slightly crispy. This is good for your teeth, and preserves most of the vitamins and minerals in the vegatables.

If you like it spicy, grind in some pepper and/or a few dashes of tabasco sauce.

Each serving contains-

calories: 227
protein: 10g
carbohydrates: 35g
total fat: 6g
of which saturated: 1g
fibre: 9g

Nutrition notes-

Tofu is made from soya beans. All soya-based foods are a good source of protein and low in saturated fat. Soya is one of the few non-meat/dairy 'complete proteins' so its a valuable food for vegans/vegetarians.

Note that this recipe contains just 10g protein per serving. If this is your main meal, and you're working out or playing sport today, I recommend you supplement this with some nuts, fruit and natural yoghurt as a dessert, to boost your protein and carbs. I know a personal trainer in London who is a vegatarian, and he is always snacking on almonds and brazil nuts and plain natural yoghurt to boost his protein levels.

For weight loss tips,see my weight loss blog.