Ingredients

• 2 tsp medium curry powder
• 1 tsp cumin seeds
• 1 tsp black mustard seeds
• 1 tsp ground turmeric
• Low-calorie cooking spray
• 500g baby button mushrooms, halved or sliced
• 3 mixed-colour peppers, deseeded and roughly chopped
• 6 spring onions, sliced
• 1 cm piece fresh root ginger, peeled and grated
• 2 garlic cloves, finely chopped
• 1 red chilli, deseeded and finely chopped
• 2 x 350g packs plain silken tofu
• Chopped fresh dill, to serve

    Method of Preparation

    Wash your hands before you start.

      1. In a small bowl, mix together all the spices.

      2. Spray a large non-stick pan with low-calorie cooking spray. Place over medium-high heat. Add mushrooms, peppers, spring onions, ginger, garlic, and chilli. Sauté for about 8 minutes, until they begin to brown.

      3. Crumble in the silken tofu using your fingers to achieve a scrambled egg–like texture. Add the spice mix and stir-fry for another 6–8 minutes.

      4. Season with pepper and sprinkle with fresh dill. Serve warm.

    Serves: 4

    Nutritional Facts (Per Serving)

• Energy: 182 kcal
• Protein: 14 g
• Fat: 6 g
• Carbohydrates: 17 g
• Fiber: 4.4 g

    GEMS Takeaway

      Pair it with a slice of whole grain toast or a light salad for a balanced, diabetes-friendly meal.