Stir-Fried Noodles with Green Tea

This Stir-Fried Noodles with Green Tea made with baked tofu, bell peppers, scallions and stir-fried with udon noodles. You can increase fiber by Add a green capsicum and any vegetables of your choice. This dish is perfect for hot summer’s dinner.

Active Time: 30 minutes
Total Time: 30 minutes

(Make 4 serves)

Amount Per Serving: 420 Calories, 22 g. Protein, 47 g. Carbohydrates, 5 g. Dietary Fiber, 16 g. fat ( 2 g. sat , 5 g. mono ), 0 mg. cholesterol, 539 mg. sodium, 263 mg. Potassium
Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (40% dv), Iron (25% dv).
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 1 vegetable, 2 medium fat meat, 1 fat

Ingredients

• 8 oz. of udon or whole-wheat noodles
• 2 Tbsp. of canola oil
• 1 tsp. of loose green tea leaves, preferably gunpowder (optional)
• 2 tsp. of minced fresh ginger
• 2 cloves garlic, minced
• 8 oz. of flavored baked tofu, (see Tip), cut into matchsticks
• 1 small red bell pepper, cut into thin strips
• 1 small yellow bell pepper, cut into thin strips
• 4 scallions, cut diagonally into 2-inch pieces
• 2 Tbsp. of reduced-sodium soy sauce
• 2 Tbsp. of rice vinegar
• 1 tsp. of toasted sesame oil
• 1/4 tsp. of freshly ground pepper

Preparation:

• Cook noodles according to the package directions. Drain and rinse with cold water to prevent sticking. Set aside.
• Heat a wok over medium heat. Add canola oil and swirl to coat.
• Add tea leaves (if using), ginger and garlic. Cook, stirring, about 30 seconds, until fragrant.
• Add tofu and cook, stirring, about 2 min.
• Add red and yellow bell peppers and cook, stirring, about 1-2 min, until peppers are soften.
• Stir in noodles, scallions, soy sauce and vinegar. Cook, stirring occasionally, about 2 min, until noodles are heated through.
• Stir in sesame oil and pepper. Toss to combine. Serve warm or cold.
• Tip: Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. We prefer flavors like “teriyaki,” “Thai” and “savory” in this recipe. You might also like flavored baked tofu on a sandwich or in a stir-fry.

Source : EatingWell

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Recipe Under : 400 Up Calories – Dash Diet – Healthy Dinner Recipes – Healthy Recipes – Heart Healthy Recipes – High Fiber – Low Fat Recipes – Low Sodium recipes – Lunch – Main Dishes – Stir Fry – Vegetable