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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 2 |
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Quick-cooking soba noodles are made from buckwheat, which means they provide more fiber than wheat or rice noodles. 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 |
Directions:
1. Cook the noodles according to the package directions. Drain and rinse well under cold water to prevent sticking.
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.
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.
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.
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.
6. 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. and Laura Moser. Copyright © 2010 by Harley Pasternak, M.Sc. and Laura Moser. Published by Ballantine Books. All Right 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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