Made from natural soya bean curd, tofu is protein-rich, contains all eight essential amino acids, and yet is low in saturated fats and cholesterol-free.
Serves 4 as light main dish Preparation time: 25mins Total cost: £5.25 Cooking time: 15mins Approx cost per portion: £1.32 Fat content: 3.2g per 100g, 8.1g per portion. Kcals: 97 per 100g, 242 per portion
Serves 4 Preparation time: 25 mins Total cost (with garnish): £4.95 Cooking time: 40 mins Approx cost per portion (with garnish): £1.24 Fat content: 7.2g per 100g, 11.5g per portion Kcals: 210 per 100g, 336 per portion
Serves 4 as light main dish Preparation time: 20 mins Total cost including garnish: £4.30 Cooking time: 40 mins Approx cost per portion: £1.08 Fat content: 6.2g per 100g, 11.8g per portion Kcals: 206 per 100g, 394 per portion
