Tofu-vegetable lo mein
Fat free vegetable broth
½ medium, Navel, peeled and chopped
Low sodium soy sauce
Uncooked whole-wheat spaghetti
14 oz, firm variety, drained and cut into 1⁄2 -inch cubes
8 oz, fresh, sliced
3 medium clove(s), minced
1 pound(s), fresh, trimmed and cut into 1 1⁄2 -inch pieces
2 medium, thinly sliced on a diagonal
6 medium, chopped
- Combine the broth, orange zest, chopped orange, and soy sauce in a small bowl; set aside.
- Cook the spaghetti according to package directions; drain.
- Heat a large nonstick skillet or wok over medium-high heat until a drop of water sizzles. Pour in 1 teaspoon of the oil, swirl to coat the pan, then add the tofu. Stir-fry until lightly golden, 4–5 minutes. Transfer to a plate.
- Add the remaining 2 teaspoons oil to the skillet. Add the mushrooms and garlic; stir-fry until the mushrooms begin to soften, about 3 minutes. Add the asparagus and carrots; stir-fry until the vegetables begin to soften, 2–3 minutes. Add the tofu and the broth mixture and cook, stirring occasionally, until heated through, about 1 minute. Add the spaghetti and cook, tossing, until well mixed and heated through, 1–2 minutes. Remove the skillet from the heat and stir in the scallions. Yields 1 cup per serving.