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Soba Noodle Stir-Fry

4.6

(11)

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Soba Noodle Stir-FryCookbook cover image courtesy of Random House

Quick-cooking soba noodles are made from buckwheat, which means they provide more fiber than wheat or rice noodles.

Recipe information

  • Yield

    Serves 2

Ingredients

3 ounces soba noodles
4 ounces extra-firm tofu, drained, patted dry, and cut into small cubes
Salt
1 stalk broccoli, cut into small florets, stems thinly sliced
2 ounces sugar snap peas
1 tablespoon reduced-fat smooth peanut butter
1 tablespoon rice vinegar
1 tablespoon reduced-sodium soy sauce
Pinch of red pepper flakes, if desired
2 cloves garlic, minced

Preparation

  1. Step 1

    Cook the noodles according to the package directions. Drain and rinse well under cold water to prevent sticking.

    Step 2

    Lightly coat a large nonstick skillet with cooking spray; place over medium-high heat. Add the tofu and season with salt. Cook for 8 minutes, until golden, stirring occasionally. Transfer to a platter.

    Step 3

    Coat the skillet again with cooking spray; place over medium-high heat. Add the broccoli, peas, and a splash of water. Cover and cook for 5 minutes, until the vegetables are crisp-tender.

    Step 4

    Meanwhile, make the sauce. In a small bowl, whisk together the peanut butter and 2 tablespoons water. Whisk in the vinegar, soy sauce, and pepper flakes, if desired.

    Step 5

    Add the reserved noodles, the tofu, garlic, and sauce to the vegetables. Cook for 2 minutes, tossing, until the noodles are warmed through. Serve.

Nutrition Per Serving

Per serving: 350.0 calories
60.0 calories from fat
6.0g total fat
1.0g saturated fat
0.0mg cholesterol
1030.0mg sodium
65.0g total carbs
0.8g dietary fiber
29.0g sugars
14.0g protein
#### Nutritional analysis provided by [TasteBook
using the USDA Nutrition Database]( )
The 5-Factor World Diet by Harley Pasternak, M.Sc.. Copyright © 2009 by Harley Pasternak, M.Sc.. Published by Ballantine Books. All Rights Reserved. Harley Pasternak, M.Sc., has appeared on The Oprah Winfrey Show, The Tyra Banks Show, Access Hollywood, Extra, VH1, E!, and many times on the Today show. He holds a Masters of Science in exercise physiology and nutritional sciences and an honors degree in kinesiology. He is also certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. He lives in Los Angeles, California.
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