Bento Box Stir-Fried Tofu, Noodles and Vegetables Recipe

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Bento Box Stir-Fried Tofu, Noodles and Vegetables
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Ingredients
13
Count
Nutrition
369
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Cook noodles in boiling salted water 4 minutes. Drain, rinse with cold water, and drain again. Toss with 1 tsp tamari, sesame seeds, and sesame oil. Season with pepper, to taste.
  2. Stir together flour and garlic powder in medium bowl. Add tofu, and toss to coat. Season with pepper, to taste.
  3. Spray skillet with olive oil cooking spray. Heat over medium-high heat, add tofu, and saute 5 minutes, or until golden brown. Transfer to plate and sprinkle with 1 tsp tamari.
  4. Return skillet to heat. Add 2 tbsp water and remaining 1 tsp tamari, then broccoli, carrots, and ginger. Stir and then cover. Simmer 3 minutes or until broccoli is warmed through.
  5. Pack soba noodles in 1 section of bento box or portable container. Sprinkle nori on top of noodles. Pack 1/2 cup tofu cubes and 1/2 cup broccoli/carrot mixture in other sections, reserving remaining tofu cubes and broccoli/carrot mixture for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered, until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 368.71 Kcal (1544 kJ)
Calories from fat 73.37 Kcal
% Daily Value*
Total Fat 8.15g 13%
Sodium 1290.88mg 54%
Potassium 1058.56mg 23%
Total Carbs 59.18g 20%
Sugars 4.5g 18%
Dietary Fiber 10.97g 44%
Protein 21.22g 42%
Vitamin C 165.3mg 276%
Vitamin A 0.2mg 5%
Iron 7mg 39%
Calcium 225.1mg 23%
Amount Per 100 g
Calories 96.93 Kcal (406 kJ)
Calories from fat 19.29 Kcal
% Daily Value*
Total Fat 2.14g 13%
Sodium 339.37mg 54%
Potassium 278.29mg 23%
Total Carbs 15.56g 20%
Sugars 1.18g 18%
Dietary Fiber 2.88g 44%
Protein 5.58g 42%
Vitamin C 43.5mg 276%
Iron 1.8mg 39%
Calcium 59.2mg 23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 10
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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