AIC #EatWell Recipes: Mapo Tofu in 5 Steps

AIC #EatWell Recipes: Mapo Tofu in 5 Steps

08 Jun 2020

During the circuit breaker, cooking has emerged as a pastime for some Singaporeans with more and more ‘self-taught chefs’ unleashing their talents. Besides, cooking is better for your health as you get to control the ingredients and seasoning of the dish. This is especially beneficial for those on a stricter diet plan.

Tofu is an Asian staple and a good source of protein with low-fat content. It is very versatile, with textures ranging from soft and smooth, to crisp and crunchy. This makes it a great meat-substitute for seniors, who may prefer a dish that’s easy to chew.  

When you think of Tofu dishes, the Sichuan classic Mapo Tofu certainly springs to mind. Despite the depth of flavour that this spicy dish brings out, it is surprisingly simple to make.

Whether you’re cooking for yourself or for a senior, here’s a healthy recipe of Mapo Tofu that can be completed in five simple steps!

What You’ll Need

  1. 100gm of Minced Chicken
  2. 2 Tablespoons of Cornstarch (mixed with 3 - 4 tablespoons of water)
  3. 3 Tablespoons for Cooking Oil
  4. 20gm of Dried Mushrooms (soaked, stem trimmed and sliced)
  5. 1 Block of Silken Tofu (cut into cubes)
  6. 3 Tablespoons of Reduced Salt Light Soya Sauce
  7. 1 Piece of Red Chilli (de-seeded and cut into 1cm slices)
  8. 400ml of Water
  9. 2 Tablespoons of Chinese Black Vinegar

Let’s Start Making Mapo Tofu

Step 1 - Heat oil in a wok. Stir fry sliced mushrooms and minced chicken until fragrant.

Tip: Replace dried mushrooms with 60g fresh shiitake mushrooms for a softer texture, to help those with dysphagia swallow more easily.

Step 2 - Add sliced chilli, soya sauce, vinegar, and water. Bring to boil for two to three minutes.

Tip: Choose reduced salt soy sauce with the “Healthier Choice Symbol” to reduce the amount of sodium in this dish.

Step 3 - Add cornstarch solution and mix well.

Step 4 - Add tofu and simmer for two to three minutes.

Step 5 - Transfer to a serving dish and serve with hot steamed rice.

Tip:  Replace white rice with brown rice or sweet potato noodles, for those with diabetes.

Nutritional Values of Mapo Tofu

Energy: 197 kcal
Protein: 11g
Total Fat: 16g
Saturated Fat: 6g
Cholesterol: 14mg
Carbohydrate: 9g
Dietary Fibre: 2g
Sodium: 597mg
Folate: 3µg
Calcium: 28mg
Iron: 1mg

Dig in! If you enjoyed this Mapo Tofu recipe, stay tuned to our page, or check out our cookbook for more healthy recipes.