Curry Chickpea with Tofu

(by courtesy of Department of Dietetics, Queen Mary Hospital)

Ingredients (4servings)

Firm tofu  2pcs

Canned chickpeas  1/2can

Green bell pepper  1whole

Broccoli  1/3whole

Garlic  4cloves

Diced carrots  50g

Seasonings

Soup stock  1/2cup

Water  1/2cup

Curry powder  1 1/2tbsp

Soy sauce  3/4tbsp

Low fat evaporated milk  1/2cup

Salt  1/2tsp

Methods:

1. Cut firm tofu into half-inch cubes.
2. Dice the chickpeas.
3. In a wok, saute the garlic and add in the diced broccoli, carrots and green bell peppers.
4. Pour the soup stock and water into the wok. Add the curry powder, chickpeas and diced tofu. Simmer for 5 minutes.
5. Add in the soy sauce and salt. Stir in the low fat evaporated milk before serving.

Nutrient analysis-each serving provides: