Tofu-Vegetable Lo Mein

Total Time
25 min
12 min
13 min
One-bowl dinners like this couldn’t be easier to make and more satisfying to serve on nights when you want to skip the meat.

fat free vegetable broth

½ cup(s)

orange zest

½ tsp


½ medium, Navel, peeled and chopped

low sodium soy sauce

¼ cup(s)

uncooked whole-wheat spaghetti

½ pound(s)

canola oil

3 tsp

low-fat tofu

14 oz, firm variety, drained and cut into 1⁄2 -inch cubes

mushroom caps

8 oz, fresh, sliced

garlic clove(s)

3 medium clove(s), minced

uncooked asparagus

1 pound(s), fresh, trimmed and cut into 1 1⁄2 -inch pieces

uncooked carrot(s)

2 medium, thinly sliced on a diagonal

uncooked scallion(s)

6 medium, chopped


  1. Combine the broth, orange zest, chopped orange, and soy sauce in a small bowl; set aside.
  2. Cook the spaghetti according to package directions; drain.
  3. 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.
  4. 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.
This Chinese-inspired favorite boasts four kinds of vegetables, whole-wheat pasta, and silky tofu, all in a light broth with a touch of soy sauce and orange.

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