The only way I will eat courgette is if it’s barely cooked, and it’s disguised as pasta, thanks to my mother overcooking it into mush and not allowing me to leave the dinner table until it was all gone (gag – literally!). I bought a Lurch Spiralo a few months ago, which brilliantly turns courgettes into spaghetti shape. You get the same effect as having pasta or noodles, but with a ton fewer carbs. You only cook the courgette for a minute or two, to heat up, making it an easy and fast dish. I enjoyed this meal and I didn’t miss the real noodles at all!

Tofu and Courgette 'Noodle' Stir Fry
Serves 3
Delicious, low carb, healthy stir-fry
Write a review
Print
Ingredients
  1. 1 package firm tofu
  2. 4 small/medium courgette, washed
  3. 1 head broccoli
  4. a handful of baby carrots, sliced thinly
  5. 2 eggs, whisked with a fork
  6. 400g bean sprouts
  7. 180g sweet corn
  8. bottled Hoisin Sauce (I used Blue Dragon)
  9. Soy Sauce
Instructions
  1. Drain the tofu and place on a few sheets of kitchen towels. Cover with more towels and place a heavy saucepan on top to add weight. Let the tofu drain for 20 minutes, while you prepare the vegetables.
  2. Using a vegetable spiralator of some kind, turn your courgettes into long noodle shapes (I used the Lurch Spiralo). Set aside in a bowl. Cut the broccoli into bite sized pieces and set aside.
  3. Add 1/2 to 1 tsp of soy sauce to the egg and stir. Heat a small amount of oil in a non-stick pan and cook the egg, without stirring, until mostly firm. Using a spatula or two chopsticks, roll the egg into a long tube. Remove and cut into slices. Set aside. (if this is confusing, just chop the cooked egg - it doesn't matter).
  4. Slice the tofu through the centre so that you have two thinner blocks. In the same pan you cooked the egg in, heat a small amount of oil and then cook the tofu on both sides until it browns a little. When done, slice into strips.
  5. In a large skillet, heat a small amount of oil and cook the broccoli and baby carrots until the broccoli is bright green and still has a bit of a crunch to it (I like my broccoli and carrots firm). Add the bean sprouts and sweet corn and cook for about 2 minutes. Drizzle some hoisin sauce over the vegetables and stir to combine. If there's enough room in the pan, add the the courgette noodles. If not, remove the broccoli mixture and place in a large bowl. Then cook the courgette noodles for about a minute. Add more hoisin sauce (to taste), and be sure it's fully combined. Cook only a further minute, to heat through. Combine all of the vegetables and egg together. Stir to combine. Top with sliced tofu.
Notes
  1. Courgettes release a lot of water when they cook. If you find your vegetables are sitting in a puddle, drain off some of the liquid before serving.
  2. Serve with additional soy sauce and Sriracha chili sauce.
The Pescetonian http://pescetonian.co.uk/
Pin It