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Oriental Stew with Maple Syrup

Oriental Stew with Maple Syrup

Ingredients
  •  15 ml (1 tablespoon) olive oil
  •  15 ml (1 tablespoon) sesame oil
  •  15 ml (1 tablespoon) fresh ginger, finely chopped
  •  2 garlic cloves, finely chopped
  • 1 onion, finely chopped
  •  250 ml (1 cup) of each: finely chopped shiitake mushrooms (or other)
  •  250 ml (1 cup) halved snow peas
  •  250 ml (1 cup) finely chopped carrot
  •  125 ml (1/2 cup) red pepper, cut into strips
  • 1 l (4 cups) chicken stock
  •  1 egg, beaten
  •  30 ml (2 tablespoons) soya sauce
  •  30 ml (2 tablespoons) tomato paste
  •  30 ml (2 tablespoons) rice vinegar or cider
  •  60 ml (1/4 cup) maple syrup
  •  2 ml (1/2 teaspoon) ground hot pepper – optional
  •  45 ml (3 tablespoons) fresh coriander, chopped
  •  1 – 225 g (1/2) block of firm tofu, cut into strips or diced
  •  Salt and freshly ground pepper to taste
Preparation time
10 minutes
Cooking time
10 minutes
Servings
4 portions
Method

1. In a casserole, heat the oil on medium heat and gently brown the ginger, garlic and onion.
2. Add vegetables and cook for 3 to 4 minutes on low heat.
3. Pour in the stock and bring to a boil.
4. Meanwhile, combine the beaten egg with soya sauce, tomato paste, vinegar, maple syrup, hot pepper and coriander.  Stir in the hot stock mixture.
5. Add the tofu and season to taste.

Additional information

* For a thicker stew, add noodles or cooked rice.
ENERGY: 285 calories
PROTEIN: 13 g
CARBOHYDRATES: 29 g
FATS: 13 g

Excellent source of Vitamine A