Fried Tofu and Spicy Udon Noodles

Diabetes Appropriate
Dairy-free
Egg-free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Dish type
Dinner
Serves
6
Ready in
25 minutes*

Ingredients

  • 1 (14-oz.) pkg. extra-firm tofu, drained
  • 2 tbsp. canola or peanut oil, divided
  • 2 (6-oz.) pkgs. mixed mushrooms (such as shiitake, oyster or chanterelle)
  • 2 tbsp. less-sodium soy sauce, divided
  • 2 tsp. garlic?chili pepper sauce
  • 2 garlic cloves, minced
  • 1 (5-oz.) pkg. baby spinach
  • 1/2 cup fat-free vegetable broth
  • 1 (9.5-oz.) pkg. udon noodles, cooked according to package directions

Directions

Prep Time
10 minutes*
Cook Time
15 minutes
Ready in
25 minutes*
  1. Cut tofu crosswise into 8 (1?2-inch) slices. Cut each slice in half lengthwise. Place on paper towels; let stand 10 minutes to drain.
  2. In a large nonstick skillet heat 1 tablespoon of the oil over medium-high heat 1 minute. Add tofu. Cook, partially covered, 3 to 4 minutes per side or until golden brown. Transfer to a plate; cover loosely with foil to keep warm. Set aside.
  3. Add remaining 1 tablespoon oil to skillet. Add mushrooms, 1 tablespoon of the soy sauce plus garlic?chili pepper sauce and garlic; cook and stir 3 to 4 minutes or until tender. Gradually add spinach; cook 2 to 3 minutes or until spinach is wilted. Transfer mushrooms and spinach to a platter.
  4. Add broth and remaining 1 tablespoon soy sauce to skillet; bring to boiling. Add noodles, mushrooms and spinach; cook and stir 2 to 4 minutes or until heated through.
  5. Place noodle mixture in 6 bowls; top each evenly with tofu slices. Spoon any remaining broth over each serving, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 300, Calories Fat 10, Total Fat 1g, Saturated Fat 1g, Cholesterol 0mg, Sodium 380mg, Carbohydrate 38g, Protein 17g
Serving Size1
Calories300
Calories Fat10
Calories (fat) extra3
Total Fat1g
Total Fat (extra)2
Saturated Fat1g
Saturated Fat (extra)6
Cholesterol0mg
Sodium380mg
Sodium (extra)16
Potassium291mg
Carbohydrate38g
Carbohydrate (extra)13
Fiber5g
Fiber (extra)21
Sugars2g
Protein17g
Omega30g
Vitamin A931IU
Vitamin A (extra)19
Vitamin C5mg
Vitamin C (extra)8
Iron4mg
Iron (extra)23