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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (199g) Recipe makes 4 servings |
||
| Calories 336 | ||
| Calories from Fat 86 | (25%) | |
| Amount Per Serving | %DV | |
| Total Fat 9.6g | 14% | |
| Saturated Fat 1.4g | 7% | |
| Monounsaturated Fat 3.8g | ||
| Polyunsaturated Fat 3.7g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 1374mg | 57% | |
| Potassium 289mg | 8% | |
| Total Carbohydrate 47.6g | 15% | |
| Dietary Fiber 3.5g | 13% | |
| Sugars 1.9g | ||
| Protein 16.2g | 32% | |
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Noodles With Stir-Fried Tofu and Broccoli
By: Dreamer in Ontario
Feb 12, 2008
From The Vegetarian 5 Ingredient Gourmet by Nava Atlas
SERVES 4
Ingredients
- 1 lb firm tofu
- 8 ounces udon noodles or soba noodles or Chinese wheat noodles or linguine
- 1 tablespoon canola oil
- 2 large broccoli florets, cut into bite size pieces
- 1/3 cup stir-fry sauce (good quality, or 1/2 cup thai peanut sauce)
Directions
1
Cut tofu into 1/2 inch thick slices.2
Dry by blotting between layers of paper towels or, preferably, clean tea towels.3
Cut blotted tofu into 1/2 inch dice.4
Cook noodles according to package directions and drain.5
Heat oil in a wok or extra large skillet.6
With heat on medium high, stir fry tofu until golden on most sides.7
Remove from pan.8
Combine broccoli with 1/4 cup of water in the pan.9
Cover and steam until tender crisp.10
Add tofu, cooked noodles and stir fry sauce to pan.11
Toss gently until well coated.12
Cook until heated through.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Vegetables > Broccoli
- Main Ingredient > Beans > Soy/Tofu
- Cuisine > Asian > Eastern > Chinese
- Preparation > Time to Make > < 60 mins
- Preparation > Simple > Beginner Cook
- Preparation > Inexpensive
- Occasion > Taste/Mood > Savory
- Dietary > Kid Pleaser
- Dietary > Vegetarian > Vegan
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Featured Reviews for This Recipe
From: Andi of Longmeadow Farm
On May 28, 2008
Made this for a quick lunch that was as enticing to look at as to devour. I used some Ramen noodles, and followed the recipe exactly except; I threw some slices of onion along with the broccoli and tofu. My tofu was a teriaki sauce was flavored and had a bit of garlic included. Didn't really add to much extra, very filling and great tasting. Thank you Dreamer this was absolutely great! Made for ZWT4 May 2008.
From: Chef #831352
On May 24, 2008
Tasty and very easy to make. I used Kikkoman Stir-Fry Sauce, will use a bit more next time. If I use tofu again, I'll marinate it in the sauce. Shrimp would be wonderful in this dish.
From: WI Cheesehead
On Apr 27, 2008
I think this recipe depends upon the flavor of the stir fry sauce. It doesn't have much of its own flavor, so we added some carrots, 3 green onions and I shook a little garlic powder on my portion. I used All-purpose Stir-fry Sauce (Brown Garlic Sauce) for the stir fry sauce and bean thread noodles (my kids like those) and it turned out good. The kids didn't like the tofu much, so we could try it with shrimp next time. Made for Humble Soybean game.
From: ellie_
On Feb 25, 2008
Very good recipe which we enjoyed! I wasn't sure when to add the peanut sauce so I just added it with the stir-fry sauce. Thanks for sharing!
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