{"id":4089,"date":"2020-09-19T09:58:47","date_gmt":"2020-09-19T06:58:47","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=4089"},"modified":"2020-09-19T10:00:55","modified_gmt":"2020-09-19T07:00:55","slug":"tofu-stir-fry-with-honey-oros-machaira","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/tofu-stir-fry-with-honey-oros-machaira\/","title":{"rendered":"Tofu stir fry with Honey Oros Machaira"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Far from being the tasteless tofu that I\u2019m sure we\u2019ve all had at one point or another, this honey soy tofu is crispy, it\u2019s chewy, it\u2019s salty and sweet, it\u2019s sticky. . .it\u2019s all good things in one!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><b>Ingredient <\/b><span style=\"font-weight: 400;\">(for 2 portions)<\/span><b>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 g firm tofu\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup soy sauce (low sodium)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">2 tbsp honey Oros Maxaira\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bc cup water\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/4 cup\u00a0rice wine vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 tsp grated ginger<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 clove garlic, minced<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u00bd fresh chili or 1 tsp chili flakes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1\/4 tsp five Chinese spices<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fresh coriander (cilantro), to serve<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">1 cup mixed vegetables (asparagus , carrot, green beans or zucchini)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">*tbsp: tablespoon \u00a0\u00a0\u00a0tsp: tablespoon \u00a0 \u00a0 cup: 250ml<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>Method:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drain the tofu, and squeeze it between two towels to remove any excess water. Cut it into cubes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Heat the oil in a large frying pan, and add the diced tofu. Cook over a medium heat for 5-10 minutes, stirring occasionally, until the tofu is golden brown and crispy all over.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Meanwhile, in a small bowl, combine the soy sauce, honey, ginger, water,vinegar, chili, garlic and five spices, along with a good pinch of black pepper. Mix well.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When the tofu is crispy, pour over half of the sauce, and mix to combine.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the veggies and cook for 4-5 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add the remaining sauce and allow the mixture to bubble a little, until it has reduced by half, and is thick and sticky.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Serve the honey soy tofu topped with fresh coriander over basmati rice or noodles.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><b>Dietitians Tip<\/b><span style=\"font-weight: 400;\">:\u00a0 Tofu has a bad reputation as it usually reaches your table either raw, wobbly bland brick, or greasy, deep-fried and tough. However, pressing and marinating usually yields the tastiest results!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Nutritional Value <\/b><b>per serving<\/b><span style=\"font-weight: 400;\"> (for 1 portion):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Energy: 230 kcal<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat: 11 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbohydrate: 26 g<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein: 12 g<\/span><\/li>\n<\/ul>\n<p><b>Vitamins and Minerals<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Calcium 71 %*<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Copper 23%<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Iron 22%<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Manganese 74\u00a0%<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Phosphorus 25%<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400;\">*Percent Daily Values based on a 2,000 kcal diet.<\/span><\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Eleana Liasidou<\/strong><\/p>\n<p><strong>Clinical Dietitian -nutritionist, MSc<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Far from being the tasteless tofu that I\u2019m sure we\u2019ve all had at one point or another, this honey soy tofu is crispy, it\u2019s chewy, it\u2019s salty and sweet, it\u2019s sticky. . .it\u2019s all good things in one! &nbsp; \u00a0Ingredient (for 2 portions): 200 g firm tofu\u00a0 1 tbsp olive oil \u00bc cup soy sauce [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":4085,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,51],"tags":[],"class_list":["post-4089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","category-vegan-vegetarian"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tofu stir fry with Honey Oros Machaira - Change Eat<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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