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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

This is a healthy recipe by ambassador to healthy Chinese cooking, Ching-He Huang. It’s packed with greens and protein and is low in saturated fat.

Dinosaur kale, or cavolo nero, is high in fibre, as well as being a great source of vitamins A and C and B vitamin folate. It also contains minerals that people often don’t get enough of, such as potassium, calcium, manganese and iron. It is antioxidant-rich and tastes delicious when dressed with the lime juice.

Make sure you buy organic tofu for maximum nutritional benefits.

Smoked tofu with dinosaur kale

PREP 10 MIN
COOK 5 MIN
SERVES 2

VEG
GLUTEN FREE
DAIRY FREE

Ingredients

1tbsp rapeseed oil
2 garlic cloves, finely chopped
1tbsp freshly grated root ginger
1 red chilli, deseeded and finely chopped
150g dinosaur kale (cavolo nero), washed and sliced diagonally into 1cm pieces
100g smoked sunflower seed tofu sliced into 1cm-thick rectangles (we like Taifun)
1tsp mirin (Japanese sweet rice cooking wine)
1tbsp low-sodium light soy sauce or tamari
1tsp toasted sesame oil
Juice 1 lime

Method

1 Heat a wok (or frying pan) over a high heat and add the rapeseed oil. Give the wok a swirl, then add the garlic, ginger and chilli and stir for a few seconds. Add the kale pieces and toss, cooking for less than 1 minute. As the kale wilts, push it and the aromatics to the side of the wok and add the tofu pieces, then toss together for 2 minutes.

2 Add the mirin, soy sauce or tamari and the sesame oil and toss well. For acidity and a sour note, season with the lime juice, mixing well, and cook for a further minute.

3 Once the kale has softened but still has bite, and the tofu is heated through, take it off the heat and serve straightaway on its own or with brown rice and other stir-fry dishes to share.

Per serving:
221kcal
16.8g fat
2g saturates
5.3g carbs
3g sugars
4.7g fibre
12.3g protein
1.4g salt
280mg calcium
1mg iron

LOW CAL
LOW SAT FAT
LOW SUGARS
HIGH PROTEIN
HIGH CALCIUM
1 OF 5-A-DAY

Ching’s new Lotus wok is now available from JML Direct

Lotus-Wok-from-JML-£49.99-(6)