- Meal 5
Vegetables
1 bunch broccoli
1-inch Ginger
3 shallots
1 pound Tofu, extra firm (often in the produce section)
1 head garlic
1 jalapeno pepper, optional
Pasta / Grains
1 package Rice Noodles
Condiments
Soy sauce, low sodium
Ketchup
Fish Sauce (in the Asian Section of your market)
Vegetable or Canola Oil
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Meal 5 - Rice Noodles with Broccoli and Tofu
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Rice Noodles with Broccoli and Tofu
This is an easy way to get the flavors of Thai food without too many
obscure ingredients. Fish sauce is a fantastic ingredient for this type
of meal. Pick up a bottle the next time you see one in the store - it
will last forever in the refrigerator! Rice noodles are readily
available in the Asian section of the market. This is a complete meal,
so serve up a big bowl and enjoy. Feel free to play with your food and
get creative: add extra veggies or make it non vegetarian by sautéing shrimp with the tofu..
1 package (14 ounces) firm or extra firm tofu
1 package (8 to 10 ounces) wide rice noodles
2 Tbs vegetable oil or peanut oil
3 medium shallots, sliced
6 cloves garlic, minced
1 jalapeño pepper,* minced
2 tsp minced fresh ginger
3 cups broccoli florets
3 Tbs low sodium soy sauce
1 Tbs ketchup
1 Tbs fish sauce (optional)
- Slice tofu horizontally into pieces, each about 1 inch thick.
- Place
tofu on cutting board or a rimmed cookie sheet between layers of paper
towels; put another cutting board on top to add weight to press
moisture out of tofu.
- Soak rice noodles in large bowl filled with warm water; let stand 30 minutes or until soft.
- Meanwhile, heat oil in large skillet or wok.
- Cut tofu into bite-sized squares and blot dry.
- Stir-fry about 5 minutes or until tofu is speckled and light brown on all sides. Remove and reserve.
- Add
shallots, jalapeño, garlic and ginger to skillet. Stir-fry over
medium-high heat 2 to 3 minutes; add broccoli and stir-fry. Cover pan;
cook 3 minutes or until broccoli is crisp-tender.
- Drain noodles well, add to skillet and stir to combine.
- Return
tofu to skillet; add soy sauce, ketchup, and fish sauce, if desired;
stir-fry about 5-8 minutes or until noodles are coated and flavors are
blended. Adjust seasoning. Garnish with basil.
Servings: 5
Prep time: 15 minutes
Ready in: 30 minutes (the time it takes to prepare the
noodles)
CALL THE KIDS:
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Remove noodles from their package submerge in warm water.
- Help drain and cut tofu. Tofu is easily sliced with a plastic knife.
Nutrition Facts
Nutrition (per serving): 170.6 calories; 32% calories from fat; 6.3g
total fat; 0.0mg cholesterol; 737.1mg sodium; 283.7mg potassium; 24.8g
carbohydrates; 2.0g fiber; 2.1g sugar; 22.8g net carbs; 4.6g protein.
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