Coconut Ginger Stir-Fry with Tofu and Soba Noodles
by PlanoPilot
Delicious and healthy way to use up leftover vegetables. An entire serving is less than 500 calories. The tofu provides lean protein. The soba noodles, made from wheat and buckwheat flour, are nutty and filling. They are a lower-calorie, higher-protein alternative to brown rice. Cook in boiling water for 8 to 10 minutes or until tender, or according to package directions.
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INGREDIENTS
- 1 pound Fresh green beans (haricots verts) ; de-stringed and cut into 2" pieces
- 1 bunch Bok Choy ; sliced
- 1/2 medium Onion ; sliced
- 4 ounces Fresh mushrooms ; sliced
- 1 large Red bell pepper ; cut into strips
- 3 Garlic cloves ; minced
- 6 ounces Soba Noodles, dry ; cooked according to package directions and rinsed in cold water
- 4 tablespoons Cashews ; coarsely chopped
- 1/4 cup Vegetable stock
- 1 pound Extra-Firm Tofu
- 1/2 tablespoon Bragg's Liquid Aminos
- 1/2 teaspoon Ground ginger
- 1/2 teaspoon Garlic powder
- Cooking spray
- SAUCE:
- 2 teaspoons Fresh ginger ; peeled
- 4 Garlic cloves ; peeled
- 1 teaspoon Sriracha sauce ; (optional)
- 2 teaspoons Thai red curry paste ; or more if you like it spicy
- 1/2 cup Light coconut milk
INSTRUCTIONS
1. Microwave the green beans with a little water until crisp-tender.
2. Place the sauce ingredients in a Vita-Mix or blender and blend until smooth.
3. Preheat the oven to 400 degrees. Cut the tofu into small cubes or strips. Spray or toss with the liquid aminos. Sprinkle with the ginger and garlic powder and mix gently until evenly coated. Spray a baking pan with cooking spray. Spread the tofu on the pan in a single layer. Bake about 20 minutes, stirring gently halfway through.
4. Heat a large nonstick sauté pan or skillet over high heat. Add 1/8 cup of the vegetable stock. Add the green beans, bok choy, onion, mushrooms, bell pepper and garlic. Water sauté about 4 minutes or until bok choy and bell pepper are tender but still crisp.
5. Add the cooked noodles. Stir-fry 1 minute or until noodles are hot.
6. Add sauce. Stir to combine. Add tofu and stir gently to coat with sauce. Cook 1 minute.
7. Divide into 4 portions. Top each serving with 1 tablespoon chopped cashews.
NOTES
You can substitute almost any vegetables in this recipe. I happened to have cooked green beans on hand, and some leftover bok choy and peppers. Other options would include snap peas, snow peas, carrots (thinly sliced or shredded), broccoli (blanched), and edamame.
PlanoPilot
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (1326g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 358 | ||
| Calories from Fat: 169 (47%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 18.7g | 25 % | |
| Saturated Fat 7g | 35 % | |
| Monounsaturated Fat 7.8g | ||
| Polyunsanturated Fat 2.3g | ||
| Cholesterol 0mg | 0 % | |
| Sodium 917.8mg | 32 % | |
| Potassium 2611.4mg | 69 % | |
| Total Carbohydrate 32.3g | 10 % | |
| Dietary Fiber 10.7g | 43 % | |
| Sugars, other 21.7g | ||
| Protein 27.6g | 39 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 358
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