June 26, 2014
Tofu Chili-Garlic Noodle Bowl
1 pound (450g) extra firm tofu, cubed
1 tablespoon cilantro (coriander), chopped
3 1/2 tablespoons low-sodium soy sauce
3 tablespoons rice-wine vinegar
1 teaspoon sesame oil
1/2 teaspoon black pepper
1/2 tablespoon maple or agave syrup
1 tablespoon molasses
1 tablespoon green onion, chopped
4 cups (900g) cooked spaghetti or rice noodles
1 cup (225g) broccoli florets, chopped
1/2 cup (115g) carrots, grated
1/2 cup (115g) canned water chestnuts, chopped
1/2 cup (115g) onion, chopped
1/2 cup (115g) mushrooms, sliced
1 cup (225g) cabbage, chopped
4 cups (900g) low-sodium vegetable broth
1 cup (225g) chili-garlic sauce
1/2 cup (115g) green onion, chopped
Combine the marinade ingredients with the tofu in a zip-top plastic bag or glass dish. Cover and refrigerate for 2 hours or overnight, turning once.
Cook the noodles according to the package directions.
Steam the vegetables (broccoli, carrots, onion, water chestnuts, mushrooms and cabbage) for 5-12 minutes, depending on the desired firmness.
While the vegetables are steaming, pour the vegetable broth into a saucepan and bring it to a simmer.
Drain the tofu and discard the marinade.
To serve, place half a cup of noodles in a bowl. Top with 2 ounces of tofu, half a cup of the vegetable mix, half a cup of broth and 2 tablespoons of chili-garlic sauce.
Garnish each bowl with a sprinkling of chopped green onion.
(Recipe by Sarah Feye, University of Houston dietitian, in the July/August 2014 issue of All Animals.)
All figures are per serving (assumes 8 servings).
Fat: 4 g
Carbs: 38 g
Fiber: 8 g
Protein: 5 g
Sodium: 2,106 mg