Sesame noodles with tofu
Give tofu a go with this low-fat, filling recipe with an Asian influence
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 2 mins
Vegetarian
Low in saturated fat
- Cut the tofu into 12 pieces and mix with 1 tbsp of soy sauce and 1 tsp of sesame oil. Heat the remaining oil in a wok, then stir-fry the vegetables, garlic and ginger for 2 mins until the vegetables are starting to wilt. Drizzle with 2 tbsp water, then stir-fry for another min.
- Add the noodles, sesame seeds and soy sauce from the marinated tofu, then stir-fry for 2 mins. Now add the tofu, splash over the remaining soy sauce, then cover with a lid or baking sheet. Leave for 1 min so that the tofu heats through, then gently mix into the rest of the stir-fry.
- Lift the noodles and tofu into bowls and splash over a little more soy sauce and sesame oil to serve, if you like.
Giving tofu flavour
Tofu is often deep-fried to give it more flavour, but marinating it is a good way to add flavour without the fat. Sesame oil adds delicious nutty depth to stir-fries and it's well worth the investment as a little goes a long way.
Per serving
531 kcalories, protein 27g, carbohydrate 74g, fat 17 g, saturated fat 2g, fibre 5g, sugar 6g, salt 3.35 g
Recipe from Good Food magazine, February 2007.
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http://www.bbcgoodfood.com/recipes/3404/
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Ingredients
- 250g pack firm tofu , drained (we used Cauldron)
- 2 tbsp reduced-salt soy sauce , plus extra to serve (optional)
- 300g green veg (we used mange tout and halved bok choi)
- 1 garlic clove , sliced
- small knob of ginger , peeled and shredded
- 300g pack straight-to-wok egg noodles (or use 2 sheets medium dried egg noodles and follow pack instructions)
- 1 tbsp sesame seeds
- 1 tbsp sesame oil , plus extra to serve (optional)
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ratings
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 2 mins
Vegetarian
Low in saturated fat
Filling vegetarian dish
Ingredients
- 250g pack firm tofu , drained (we used Cauldron)
- 2 tbsp reduced-salt soy sauce , plus extra to serve (optional)
- 300g green veg (we used mange tout and halved bok choi)
- 1 garlic clove , sliced
- small knob of ginger , peeled and shredded
- 300g pack straight-to-wok egg noodles (or use 2 sheets medium dried egg noodles and follow pack instructions)
- 1 tbsp sesame seeds
- 1 tbsp sesame oil , plus extra to serve (optional)
Per serving
531 kcalories, protein 27g, carbohydrate 74g, fat 17 g, saturated fat 2g, fibre 5g, sugar 6g, salt 3.35 g
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15 April 2008
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