BH&G Low Fat Veg--Lo Lein with Tofu

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* Exported from MasterCook *

 

Lo Mein with Tofu

 

Recipe By :B H & G Low Fat & Luscious Vegetarian

Serving Size : 4 Preparation Time :0:00

Categories : BH & G Low Fat Vegetarian

 

Amount Measure Ingredient -- Preparation Method

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2 cups broccoli flowerets

1 cup thinly sliced carrots

4 ounces extra-firm light tofu -- cut into 1/2 " cubes

1 cup cold water

2 tablespoons reduced-sodium soy sauce

4 teaspoons cornstarch

1/2 teaspoon vegetable bouillon granules

8 ounces soba noodles

OR

spaghetti

vegetable cooking spray

1 teaspoon toasted sesame oil

1 cup thinly sliced fresh mushrooms

4 large green onions -- cut into 1/2 " long pieces

2 teaspoons grated ginger root

2 cloves garlic -- minced

1 tablespoon olive oil -- or vegetable oil

2 teaspoons toasted sesame seeds

 

In a covered medium saucepan, cook the broccoli and carrots in a small amount of

boiling water for 3 to 4 minutes or until crisp-tender; drain. Set vegetables

aside. Pat the tofu dry with paper towels. In a small mixing bowl, stir

together the cold water, soy sauce, cornstarch, and bouillon granules. Set

aside.

 

Cook noodles per package directions until tender but still firm except omit any

oil or salt. Drain and keep warm.

 

Spray an unheated nonstick wok or large skillet with nonstick cooking spray.

Add 1/2 teaspoon of the sesame oil; heat over medium-high heat. Add the

mushrooms, green onions, ginger root, and garlic. Stir-fry for 1 to 2 minutes

or until vegetables are crisp-tender. Remove vegetables. Add the olive or

vegetable oil and remaining sesame oil to the wok. Add the tofu; stir-fry for 1

to 2 minutes or just until tofu starts to brown. Remove the tofu. Add the

broccoli carrot mixture and mushroom mixture to the wok; push vegetables from

center of the wok. Stir the soy sauce mixture; add to center of wok. Cook and

stir until thickened and bubbly.

 

Add the noodles to the wok or skillet. Using 2 spatulas or forks, lightly toss

the mixture for 3 to 4 minutes or until the noodles are heated through. Add the

tofu; toss lightly. Cover and cook 1 to 2 minutes or until heated through. To

serve, sprinkle with toasted sesame seeds.

 

S(ISBN):

" 0-696-20727-3 "

Copyright:

" 1997 "

 

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Per serving: 271 Calories (kcal); 3g Total Fat; (8% calories from fat); 13g

Protein; 54g Carbohydrate; trace Cholesterol; 807mg Sodium

Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 26519 0 0 0 5439 0 0 0 0 1356 904977 0 0 0 0 0