Pan-frying tofu gives it a lovely crispy texture. Look for steamed chow mein noodles in the refrigerated cases, near the fresh pasta and wonton wrappers.
- Portion size 4 servings
- Credits : Canadian Living Magazine: May 2013
- 1 pkg (425 g) firm tofu
- 2 tablespoons sodium-reduced soy sauce
- 3 teaspoons sesame oil
- 2 teaspoons vegetable oil
- 1 cup frozen peas
- 3/4 cups finely chopped green onions
- 2 tablespoons grated fresh ginger
- 2 cloves garlic minced
- 1 cup vegetable broth
- 10 oz Cantonese-style steamed chow mein noodles
- 1/3 cup chopped roasted cashews
MethodUsing paper towel, pat tofu dry; cut into 1/2-inch (1 cm) cubes. In bowl, whisk together half each of the soy sauce and sesame oil; add tofu and toss to coat.
In wok or large nonstick skillet, heat vegetable oil over medium-high heat; stir-fry tofu until light golden and crisp, about 5 minutes. Transfer to plate.
Add peas, green onions, ginger, garlic and remaining soy sauce to wok; stir-fry for 2 minutes. Stir in broth and bring to boil; boil for 2 minutes.
Meanwhile, cook noodles according to package directions. Drain and add to wok along with tofu; stir-fry to coat and warm through, about 2 minutes. Stir in remaining sesame oil; sprinkle with cashews.
Nutritional facts Per serving: about
- Fibre 3 g
- Sodium 635 mg
- Sugars 4 g
- Protein 27 g
- Calories 482.0
- Total fat 20 g
- Potassium 407 mg
- Cholesterol 5 mg
- Saturated fat 3 g
- Total carbohydrate 52 g
- Iron 38.0
- Folate 24.0
- Calcium 18.0
- Vitamin A 9.0
- Vitamin C 10.0