 Soba Stir-Fry
Makes 4 (2-cup) servings
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Image © Publications International, Ltd.
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Soba Stir-Fry
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Among the favorite noodles used in Japanese cooking are thin buckwheat strands called soba. You can find dried soba in any Asian markets.
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Ingredients
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8
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ounces uncooked soba noodles (Japanese buckwheat pasta)
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1
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tablespoon light olive oil
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2
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cups sliced fresh shiitake mushrooms
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1
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medium red bell pepper, cut into thin strips
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2
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whole dried red chiles or 1/4 teaspoon red pepper flakes
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1
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clove garlic, minced
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2
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cups shredded napa cabbage
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1/2
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cup fat-free reduced-sodium chicken broth
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2
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tablespoons reduced-sodium tamari or soy sauce
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1
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tablespoon rice wine or dry sherry
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2
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teaspoons cornstarch
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1
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package (14 ounces) firm tofu, drained and cut into 1-inch cubes
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2
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green onions, thinly sliced
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1. Cook noodles according to package directions, omitting salt. Drain and set aside.
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2. Heat oil in large nonstick skillet or wok over medium heat. Add mushrooms, bell pepper, dried chiles and garlic. Cook 3 minutes or until mushrooms are tender. Add cabbage. Cover. Cook 2 minutes or until cabbage is wilted.
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3. Combine chicken broth, tamari, rice wine and cornstarch in small bowl. Stir sauce into vegetable mixture. Cook 2 minutes or until sauce is bubbly.
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4. Stir in tofu and noodles; toss gently until heated through. Sprinkle with green onions. Serve immediately.
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© Publications International, Ltd.
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Nutrients per Serving
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Calories
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443
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Calories from Fat
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24 %
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Total Fat
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13 g
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Saturated Fat
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2 g
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Carbohydrate
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64 g
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Fiber
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6 g
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Protein
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27 g
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Sodium
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773 mg
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Dietary exchanges
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3-1/2 Starch
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1 Vegetable
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2 Meat
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1 Fat
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Printed
from fbnr.com
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