2 vegetarian classics: fried rice and Thai-style stir-fry

Sometimes the easiest way to incorporate more vegetables into your diet is to choose dishes that simply wouldn't be the same without them. Vegetables take centre stage in these recipes.

• Preparation: 20 minutes.
• Marinating time: 1 hour.
• Cooking time: 20 minutes.
• Serves 4.

Ingredients:

• 250 ml (1 c) dry white wine or chicken stock
• 50 ml (1⁄4 c) salt-reduced soy sauce
• 30 ml (2 tbsp) honey
• 15 ml (1 tbsp) peeled and grated fresh ginger
• 350 g (12 oz) extra-firm tofu, cut into 2.5 cm (1 in) cubes
• 250 ml (1 c) long-grain white rice
• 2 garlic cloves, crushed
• 1 package (500 g/1 lb) frozen mixed stir-fry vegetables, slightly thawed
• 5 scallions, cut into 5 cm (2 in) pieces
• 1 ml (1⁄4 tsp) pepper
• 1 large egg, lightly beaten

Instructions:

1. Combine wine, 15 millilitres (one tablespoon) soy sauce, honey and 15 millilitres (one tablespoon) ginger in a large sealable plastic bag. Add tofu. Press out excess air, seal bag and shake gently to coat tofu with marinade. Marinate in refrigerator one hour, turning occasionally.
2. Meanwhile, cook the rice according to package instructions and keep warm. Lightly coat a large, deep frying pan with non-stick cooking spray. Set over high heat until hot but not smoking.
3. Stir-fry garlic and remaining ginger until fragrant, for about one minute. Add mixed vegetables, half the scallions, rice, the remaining soy sauce and pepper. Stir-fry until mixed vegetables are heated through, or about four minutes.
4. Push ingredients to one side of wok, then pour in beaten egg. Cook until almost set. Cut into strips with heatproof spatula.
5. Pour marinade into a small saucepan. Boil over high heat for two minutes. Add tofu and marinade to wok. Stir-fry until tofu is heated through, or about four minutes. Sprinkle with remaining scallions.

• Incorporate high-quality vegetable protein from tofu into your diet with this tasty dish.

Each serving provides:

• 442 calories
• 21 g protein
• 9 g fat (including 2 g saturated fat)
• 63 mg cholesterol
• 61 g carbohydrates
• 3 g fibre
• 668 mg sodium

• Preparation 15 minutes
• Cooking time 6 minutes
• Serves 4

Ingredients:

• 125 ml (1⁄2 c) salt-reduced vegetable stock
• 50 ml (1⁄4 c) freshly squeezed lime juice
• 30 ml (2 tbsp) salt-reduced soy sauce
• 10 ml (2 tsp) sugar
• 10 ml (2 tsp) cornstarch
• 30 ml (2 tbsp) canola oil
• 4 cloves garlic, crushed
• 15 ml (1 tbsp) peeled and finely chopped fresh ginger
• 2 serrano or jalapeño peppers, seeded and finely chopped
• 1 medium red bell pepper, seeded and cut into small squares
• 4 scallions, thinly sliced
• 1 medium zucchini, diced
• 12 canned or bottled baby corn
• 125 ml (1/2 c) Chinese or napa cabbage, shredded
• 500 g (1 lb) firm tofu, cut into 1 cm (1⁄2 inch) cubes

Instructions:

1. Whisk the stock, juice, soy sauce, sugar and cornstarch in a small bowl until smooth.
2. Heat 10 millilitres (two teaspoons) oil in a large non-stick frying pan or wok over medium-high heat. Add garlic, ginger and jalapeños. Stir-fry 30 seconds and add to stock mixture.
3. Heat remaining oil in frying pan. Add pepper, scallion and zucchini. Stir-fry until crisp-tender, or two to three minutes.
4. Add corn and cabbage. Stir-fry one minute.
5. Add tofu and stock mixture. Cover and simmer two minutes. Serve at once.

• Ginger, chili peppers, garlic and scallions provide powerful antioxidant protection against chronic disease.

Each serving provides:

• 196 calories
• 11 g protein
• 10 g fat (including 1 g saturated fat)
• 0 mg cholesterol
• 16 g carbohydrates
• 2.4 g fibre
• 502 mg sodium

Whether you're a vegetarian or a meat-eater, these simple recipes are easy to make and incredibly satisfying. Try them today and you can incorporate more vegetables into your diet in no time!