February 4, 2015
Yakisoba Noodles with Tofu and Bok Choy
1/2 pound (225g) whole wheat yakisoba noodles, frozen and pre-cooked (or 4 ounces (115g) dry noodles)
1/3 cup (75ml) reduced-sodium soy sauce
1/4 cup (60ml) water
2 tablespoons cider vinegar
1 1/2 teaspoons granulated sugar
1 1/2 tablespoons toasted sesame oil
1 teaspoon vegetable oil
1/2 pound bok choy, washed and chopped into 1-inch pieces
2 teaspoons garlic, peeled and minced
1 teaspoon ginger, peeled and minced
2 green onions, washed and finely chopped (both white and green parts)
3/4 pound (340g) firm tofu, cubed into 1-inch pieces
2 teaspoons fresh cilantro (coriander), washed and chopped (stems removed)
Thaw the noodles the day before, or quickly submerge them in hot water to thaw. If you're using dried soba noodles, cook them according to package directions, drain them and run them under cold water to stop the cooking and set them aside.
Combine the sauce ingredients (soy sauce, water, vinegar, sugar, sesame oil) in a small bowl and set it aside. Have all stir-fry ingredients ready to go.
Heat the vegetable oil over medium heat in a wok or sauté pan large enough to hold all ingredients.
Add the chopped bok choy and stir-fry until it begins to wilt, about 1-2 minutes.
Add the garlic, ginger and green onions, and cook another 1-2 minutes, until fragrant.
Add the sauce along with the tofu and bring to a boil. Add the cooked noodles, toss gently, and heat until hot.
Just before serving, sprinkle with cilantro.
- This dish tastes great with a little chili sauce if you like some spice.
- You may substitute any quick-cooking vegetable for the bok choy.
All figures are per serving (assumes 6 servings).
Fat: 7 g
Carbs: 33 g
Fiber: 2 g
Protein: 10 g
Sodium: 505 mg