Tofu-vegetable lo mein
3
Points®
Total time: 25 min • Prep: 12 min • Cook: 13 min • Serves: 8 • Difficulty: Easy
Go meatless with this Chinese-inspired favorite. This lo mein dish is a perfect weeknight meal that you can prepare in only 25 minutes. The one-bowl dinner boasts four kinds of vegetables, whole-wheat pasta, and silky tofu, all in a light broth with a touch of soy sauce and orange. The protein-packed tofu and asparagus, mushrooms, carrots, and scallions create a hearty dish that will satisfy you and keep you full. The orange zest adds a citrus note to the broth that will boost the fresh factor in the dish. You'll love that you can make this meal in one skillet, which means less cooking and more enjoying.
Ingredients
Vegetable broth
½ cup(s)
Orange zest
½ tsp
Orange
½ medium, Navel, peeled and chopped
Less 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
3 clove(s), minced
Asparagus
1 pound(s), fresh, trimmed and cut into 1 1⁄2 -inch pieces
Carrots
2 medium, thinly sliced on a diagonal
Scallions
6 medium, chopped
Instructions
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.
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