Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 2
- 120 g firm tofu (cubed, hollowed)120g
- 50 g fish ball (mashed into paste)50g
Carbs· 1
- 3 g cornstarch (to bind the paste)(staple)3g
Vegetables· 5
- 40 g okra (split for stuffing)40g
- 40 g red capsicum (in chunks, stuffed)40g
- 20 g red chili (split, stuffed)20g
- 6 g garlic (minced, into the paste)6g
- 8 g spring onion (finely sliced)8g
Sauces· 1
- 8 g light soy sauce (for the dip)8g
Spices· 1
- pinch of salt (season the paste)(staple)1g
Mash the fish balls into a paste, mix in the garlic, cornstarch and a pinch of salt, and stir in one direction with chopsticks until it turns springy.
Why? Ready-made fish balls mashed and re-seasoned make a naturally lean paste, and stirring one way builds the springy bind so it holds together and stays bouncy after steaming.Tip: Chill the paste 5 min so it's easier to stuff and less sticky.
Next up:Cube the tofu and scoop a small hollow in each, split the okra and chili, cut the capsicum into chunks, then pack the paste into each and smooth the tops.
Cube the tofu and scoop a small hollow in each, split the okra and chili, cut the capsicum into chunks, then pack the paste into each and smooth the tops.
Why? Using tofu and vegetables as edible cases packed with protein paste means every bite carries veg and fibre, far more than a plateful of plain fried tofu would.Watch out: Don't overfill — the paste swells as it heats and can crack the tofu.Next up:Arrange the stuffed tofu and vegetables on a steaming plate and steam over high heat for 10 min once the water boils.
- 10 min · hands-free
Arrange the stuffed tofu and vegetables on a steaming plate and steam over high heat for 10 min once the water boils.
Why? Steaming uses not a drop of oil and cooks the paste through in its own moisture while sealing in the savour — the original deep-fries each piece, adding a needless hundred-plus kcal a serving.Tip: Okra and chili cook fastest — set them at the edge so you can lift them out first.
10:00Next up:Stir the light soy with 1 tbsp of the steaming juices into a dip, scatter the spring onion, and eat hot with the sauce.
Stir the light soy with 1 tbsp of the steaming juices into a dip, scatter the spring onion, and eat hot with the sauce.
Why? Loosening the light soy with the savoury steaming juices makes a dip that's salty-fresh without any added oil or sugar — that's where the calories are saved.