Golden Stir-Fry Noodles
Bonus: Use Either Tofu or Chicken Tofu, made from soybeans, adds a good source of protein to a meatless meal. If set with calcium sulfate or calcium chloride (check the list of ingredients), it will also give a bone-strengthening boost to your day's nutrients.
Servings: 4
Ingredients:
| Nutritional Info | |
| cal | lt;bgt;Per serving:lt;/bgt; 519 |
| pro | 22 g |
| total fat | 11 g |
| sat. fat | 1 g |
| carb | 87 g |
| fibre | 8 g |
| chol | 73 mg |
| sodium | 283 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 27% |
| vit A | 90% |
| vit C | 83% |
| folate | 38% |
Suggested Recipes
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1 tsp (5 mL) vegetable oil
1 onion, sliced
1 tbsp (15 mL) mild curry paste
1 cup (250 mL) vegetable stock
1/2 cup (125 mL) mango chutney
1 bag (500 g) frozen mixed chopped broccoli, carrots
1 pkg (400 g) precooked Chinese noodles
1 cup (250 mL) chopped extra-firm_tofu
1/4 cup (50 mL) unsalted peanuts
2 tbsp (25 mL) chopped fresh coriander, basil or mint (optional)
Preparation:
In wok or large saucepan, heat oil over medium-high heat; cook onion, stirring often, for 5 minutes or until softened. Stir in curry paste; cook for 30 seconds. Stir in stock and chutney; bring to boil.
Add mixed vegetables; cook for 3 minutes.
Under warm running water, loosen noodles; add to pan. Add tofu; cook over medium heat, stirring, for 5 minutes.
Serve sprinkled with peanuts, and coriander (if using).
Additional Information
-
Substitution: No noodles? Use pasta instead: in large pot of boiling salted water, cook 8 oz (250 g) linguine for 8 minutes or until tender; drain.
Tags:
Main Course; Chinese; Vegetables; Fruits; Pasta/Noodles; Nuts; Tofu; Stir-fry; Vegetarian;
Source
© CanadianLiving.com
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