Soba Noodle Stir-Fry

Name: Soba Noodle Stir-Fry
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Mediterranean, Italian, European
Ingredients: 1 stalk broccoli, cut into small florets, stems thinly sliced; 113 grams extra-firm tofu, drained, patted dry, and cut into small cubes; 2 cloves garlic, minced; 1 Tbsp reduced-sodium soy sauce; 1 Tbsp rice vinegar; 2 servings Salt; 1 Tbsp reduced-fat smooth peanut butter; 85 grams soba noodles; 57 grams sugar snap peas

Need a vegan main course? Soba Noodle Stir-Fry could be a great recipe to try. This recipe makes 2 servings with 273 calories, 16g of protein, and 5g of fat each. This recipe covers 22% of your daily requirements of vitamins and minerals. Head to the store and pick up broccoli, extra-firm tofu, rice vinegar, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. This recipe is typical of Mediterranean cuisine.

Instructions

Cook the noodles according to the package directions.

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Pasta

Drain and rinse well under cold water to prevent sticking.

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Water

Lightly coat a large nonstick skillet with cooking spray; place over medium-high heat.

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Cooking Spray

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Frying Pan

Add the tofu and season with salt. Cook for 8 minutes, until golden, stirring occasionally.

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Salt

Tofu

Transfer to a platter.

Coat the skillet again with cooking spray; place over medium-high heat.

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Cooking Spray

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Frying Pan

Add the broccoli, peas, and a splash of water. Cover and cook for 5 minutes, until the vegetables are crisp-tender.

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Vegetable

Broccoli

Water

Peas

Meanwhile, make the sauce. In a small bowl, whisk together the peanut butter and 2 tablespoons water.

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Peanut Butter

Sauce

Water

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Whisk

Bowl

Whisk in the vinegar, soy sauce, and pepper flakes, if desired.

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Soy Sauce

Vinegar

Pepper

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Whisk

Add the reserved noodles, the tofu, garlic, and sauce to the vegetables. Cook for 2 minutes, tossing, until the noodles are warmed through.

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Pasta

Garlic

Sauce

Tofu

Serve.

Taste

Book, using the USDA Nutrition Database

The 5-Factor World Diet by Harley Pasternak, M.Sc. and Laura Moser. Copyright © 2010 by Harley Pasternak, M.Sc. and Laura Moser. Published by Ballantine Books. All Right Reserved.Harley Pasternak, M.Sc., has appeared on The Oprah Winfrey Show, The Tyra Banks Show, Access Hollywood, Extra, VH1, E!, and many times on the Today Show. He holds a Masters of Science in exercise physiology and nutritional sciences and an honors degree in kinesiology. He is also certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. He lives in Los Angeles, California.