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Tangy Tofu Stir-Fry
This healthy take on an Asian classic from 400 Calorie Fix will become a fast favorite.
Per Serving: 417.8 calories, 9.5g fat, 1.4g saturate fat, 1029.3mg sodium, 67g carbohydrates, 6.9g total sugars, 7.8g dietary fiber, 21.4g proteinYield: Serves 4
A food processor or handheld mandoline will help make quick work of cutting all the vegetables. The rice vinegar brings out the flavor of the vegetables and soba noodles.
- 1 box (14 ounces) extra-firm tofu
- 2 tablespoons sriracha sauce or other Asian chile sauce
- 8 ounces dry soba noodles
- 2 teaspoons peanut oil
- 3 cloves garlic, minced
- 1 1" piece fresh ginger, finely chopped
- 3 medium carrots, halved crosswise and cut into strips
- 1 medium red bell pepper, julienned
- 1 medium green bell pepper, julienned
- 1 cup sliced mushrooms
- 4 scallions, halved lengthwise and cut into 1" pieces
- 1 can sliced water chestnuts, drained
- 1 tablespoon cornstarch
- 1/2 cup reduced-sodium vegetable broth
- 3 tablespoons reduced-sodium soy sauce
- 2 tablespoons natural rice vinegar (not seasoned)
- 1 teaspoon toasted sesame oil
- SLICE the tofu block in half crosswise. Press each half with paper towels to remove extra water. Cut the tofu into 1" cubes. Combine the tofu and the chile sauce in a medium bowl. Toss to coat. Marinate in the refrigerator while you cut the vegetables.
- PREPARE the soba noodles according to package directions. Place in a large bowl or on a platter.
- HEAT 1 teaspoon peanut oil in a wok or deep skillet coated with cooking spray over medium-high heat. Add the garlic and ginger and stir-fry for about 30 seconds. Add the carrots, bell peppers, mushrooms, scallions, and water chestnuts. Stir-fry for 3 to 5 minutes, stirring frequently to prevent sticking or burning. Remove the wok from the heat. Transfer the vegetables to a bowl.
- REMOVE the tofu from the refrigerator. Toss with the cornstarch to coat.
- HEAT the remaining 1 teaspoon peanut oil in the wok over medium-high heat. Add the tofu and stir-fry for 1 minute, stirring to prevent sticking. Add the broth, soy sauce, vinegar, and sesame oil. Return the vegetables to the wok and simmer for 5 minutes. The liquid will thicken. Serve the vegetables and tofu on top of the soba noodles.
Source: Used with Permission From 400 Calorie Fix © by Liz Vaccariello, Editor-in-Chief of Prevention, with Mindy Hermann, RD. Used with permission from Rodale, Inc. Visit 400 Calorie Fix. Photo: Ted Morrison