Vegetable Lo Mein
Makes 4 servings
Pack your dinner with vegetables using this American version of the classic Chinese dish.
- 1 (8-ounce) package udon noodles
- 3 tablespoons reduced-sodium soy sauce, divided
- 1 tablespoon rice vinegar
- 1 tablespoon plus 2 teaspoons arrowroot
- 8 ounces extra-firm tofu, pressed and cut into 1/4-inch slabs
- 1 cup vegetable broth, divided
- 3 tablespoons hoisin sauce
- 1/2 teaspoon chili puree with garlic
- 1 tablespoon grated fresh ginger
- 3 garlic cloves, minced
- 1 red bell pepper, thinly sliced
- 2 celery stalks, thinly sliced on a diagonal
- 1 cup broccoli florets
- 1 cup sugar snap peas
1. Cook the udon noodles according to package directions. Drain and set aside. In a large bowl, combine 2 tablespoons soy sauce, vinegar, and 2 teaspoons arrowroot. Mix well, add the tofu, and mix gently. Let stand for 15 minutes. Preheat oven to 375 F.
2. In a measuring cup, combine the remaining 1 tablespoon soy sauce, 1 tablespoon arrowroot, 1/2 cup broth, hoisin sauce, and chili puree. Mix well and set aside.
3. Place tofu on a baking sheet. Bake until light brown, about 30 minutes, turning once. Remove tofu and set aside.
4. Heat 1/4 cup broth in the wok. Add the ginger and garlic and stir-fry for 30 seconds. Add the bell pepper, celery, and broccoli. Stir-fry for 1 minute. Pour in the remaining 1/4 cup broth, cover and steam vegetables for 2 to 3 minutes. Add the sugar snap peas, cover, and steam for 1 to 2 minutes. Add the tofu and stir-fry for 1 minute. Pour in the sauce and turn to coat the tofu and vegetables. Add the cooked udon noodles and turn to cover the noodles with sauce.
Calories: 314; Fat: 4.8 g; Saturated Fat: 0.6 g; Calories from Fat: 12.8%; Cholesterol: 0 mg; Protein: 16.1 g; Carbohydrate: 56.8 g; Sugar: 62 g; Fiber: 6.8 g; Sodium: 873 mg; Calcium: 160 mg; Iron: 3.7 mg; Vitamin C: 72.3 mg; Beta-Carotene: 850 mcg; Vitamin E: 1.5 mg
Source: The Get Healthy, Go Vegan Cookbook, by Neal Barnard, M.D.; Recipe by Robyn Webb
Studies show people who eat the most cruciferous vegetables, like broccoli, reduce their risk of colorectal cancer by 18 percent.
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