Fried Tofu and Spicy Udon Noodles

From Healthy Options

Dairy Free, Vegetarian

Prep time: 10 minutes

Cook time: 15 minutes

1 14ox package of extra-firm tofu, drained

2 tablespoons canola or peanut oil, divided

2 6oz packages of mixed mushrooms

2 tablespoons less-sodium soy sauce, dvidied

2 tablespoons garlic-chili pepper sauce

2 garlic cloves, minched

1 5oz package of baby spinach

1/2 cup fat-free vegetable broth

1 9.5oz package of udon noodles, cooked according to package directions

 

1. Cut tofu crosswise into 8 (1/2 inch) slices; cut each slice in half lengthwise.  Pace on paper towels; let stand 10 minutes to drain.

2. In a large nonstick skillet heat 1 tablespoon of the oil over medium-high heat for 1 minute.  Add tofu.  Cook, partially covered, for 3 to 4 minutes per side or until golden brown.  Transfer to a plate; cover loosely with foil to keep warm.  Seat aside.

3. Add remaining 1 tablespoon oil to skillet.  Add mushrooms, 1 tablespoon of the soy sauce plus garlic-chili sauce and garlic; cook and stir 3 to 4 minutes or until tender.  Gradually add spinach; cook 2 to 3 minutes or until spinach is wilted.  Transfer mushrooms and spinach to a platter.

4.  Add broth and remaining 1 tablespoon soy sauce to skillet; bring to boiling.  Add noodles, mushrooms and spinach; cook and stir 2 to 4 minutes or until heated through.

5. Place noodle mixture in 6 bowls; top evenly with tofu slices.  Spoon any remaining broth over each serving, and serve.

Serves 6 with 300 calories, 1 g fat, 1 g sat fat, 0mg cholesterol, 380mg sodium, 38g carbs, 5g fiber, 17g protein

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s