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Photo: Becky Luigart-Stayner; Styling: Jan Gautro Photo by: Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Lo Mein with Tofu

Although lo mein is traditionally made with Chinese egg noodles, here we substitute whole-wheat linguine. Pan-frying the tofu gives it a crisp exterior.

Cooking Light APRIL 2010

  • Yield: 4 servings (serving size: 1 3/4 cups)

Ingredients

  • 1 (14-ounce) package firm water-packed tofu, drained and cut crosswise into 4 (1-inch-thick) pieces
  • 8 ounces whole-wheat linguine
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 2 tablespoons canola oil, divided
  • 3 tablespoons oyster sauce
  • 1 1/2 tablespoons mirin (sweet rice wine)
  • 1 1/2 tablespoons less-sodium soy sauce
  • 1 teaspoon rice vinegar
  • 3/4 cup vertically sliced onion
  • 2 cups shredded cabbage
  • 2 cups peeled, thinly diagonally sliced carrot
  • 2 large garlic cloves, thinly sliced
  • 1 1/2 cups fresh bean sprouts
  • 1/4 cup chopped green onions

Preparation

1. Place tofu in a single layer on several layers of paper towels. Cover tofu with several more layers of paper towels, and top with a cast-iron skillet or other heavy pan. Let stand for 30 minutes. Discard paper towels.

2. Cook pasta in boiling water until al dente; drain. Combine pasta, sesame oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper; toss. Set aside.

3. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper evenly over tofu. Heat a large cast-iron skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Add tofu to pan; cook 4 minutes on each side or until golden. Remove from pan; cut into bite-sized pieces. Combine oyster sauce and next 3 ingredients (through vinegar) in a small bowl, stirring well.

4. Heat a wok or cast-iron skillet over medium-high heat. Add remaining 1 tablespoon canola oil to pan; swirl to coat. Add onion; stir-fry 2 minutes or until lightly browned. Add cabbage, carrot, and garlic; stir-fry 2 minutes or until cabbage wilts. Reduce heat to medium; stir in tofu and vinegar mixture, tossing to coat. Add pasta and bean sprouts; toss. Cook 2 minutes or until thoroughly heated. Sprinkle with green onions.

Nutritional Information

Amount per serving
  • Calories: 397
  • Fat: 15.4g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 8.8g
  • Polyunsaturated fat: 4.1g
  • Protein: 18.2g
  • Carbohydrate: 55.1g
  • Fiber: 9g
  • Cholesterol: 0.0mg
  • Iron: 4mg
  • Sodium: 736mg
  • Calcium: 248mg
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Lo Mein with Tofu recipe

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