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Course: main course
Total time: under 1 hour
Skill level: Moderate
Cost: Moderate
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Notes


Stir-fries are the perfect way to incorporate high-protein soy into your eating plan. The tofu in this recipe soaks up the sauce and flavors it.

Ingredients

  • 1 10-ounce package firm tofu
  • 1 15-ounce can chicken broth
  • 2 cups water
  • 1 8-ounce package soba noodles
  • 1 tablespoon sesame oil
  • 1 cup chicken broth
  • 1 tablespoon plus 1 teaspoon cornstarch
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon spicy Thai chili sauce (2 teaspoons for extra-spicy flavor)
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon peeled and minced fresh ginger
  • 2 cups broccoli or broccolini florets and stems, chopped
  • 1 cup chopped red pepper
  • 2 cups snow peas, ends and strings removed
  • 6 white mushrooms sliced
  • ½ cup chopped green onions

Directions

Cut tofu in half lengthwise and place halves on a dinner plate. Cover with multiple layers of paper towel, then place a heavy object on top to force water out of tofu. Let sit 15 to 20 minutes.

In a medium saucepan, bring broth and water to a boil. Add noodles and cook 6 to 8 minutes, or until just tender. Drain. Transfer to a serving bowl. Toss with sesame oil. Set aside.

To make the sauce, combine one cup chicken broth with cornstarch in a small saucepan; stir until smooth and no lumps remain. Stir in soy sauce and chili sauce. Bring to a boil, stirring constantly until sauce thickens slightly. Set aside on stovetop to keep warm.

To stir-fry vegetables, preheat a nonstick wok or skillet over medium-high heat. When pan is hot, add olive oil. When oil is hot, add ginger; stir-fry 30 seconds. Add broccoli or broccolini, red pepper and snow peas; stir-fry 2 minutes. Add mushrooms and green onions; stir-fry 1 to 3 minutes. Remove tofu from covering and slice into 1-inch cubes; add to stir-fry. Stir gently 2 to 3 minutes. Pour vegetables over noodles and toss.

Variation: Replace tofu with ¾ pound cubed skinless, boneless chicken breast or ¾ pound cooked medium prawns.

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Nutritional Information

Nutritional information is provided by the author.

Per Serving
Calories - 259
Protein - 13g
Sodium - 716mg
Carbohydrates - 40g
Cholesterol - 0mg
Total Fat - 7g
Saturated Fat - 1g
Dietary Fiber - 4g