Pan-Fried Udon Noodles with Teriyaki Sauce

Photo: Randy Mayor; Styling: Mary Catherine Muir

Udon noodles are a popular Japanese noodle made from wheat flour, traditionally served hot in the winter and chilled in the summer.  This dish features udon noodles sauteed with fresh vegetables and topped with teriyaki-infused tofu.

Yield: 4 servings (serving size: 1 1/2 cups)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 335
  • Calories from fat: 18%
  • Fat: 6.6g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 3.3g
  • Protein: 12.8g
  • Carbohydrate: 56.3g
  • Fiber: 3g
  • Cholesterol: 0.0mg
  • Iron: 5.6mg
  • Sodium: 152mg
  • Calcium: 87mg

Ingredients

  • 1 (12.3-ounce) package extra-firm tofu, drained and cut into 1-inch cubes
  • 2 tablespoons low-sodium teriyaki sauce
  • 1 tablespoon rice vinegar or white wine vinegar
  • 1 tablespoon vegetable oil
  • 2 teaspoons loose green tea or 2 green tea bags, opened
  • 1 tablespoon minced peeled fresh ginger
  • 2 large garlic cloves, minced
  • 1 cup (2-inch) julienne-cut peeled daikon radish or jicama or radish
  • 1 cup thinly sliced leek (about 1 large)
  • 1/2 cup (2-inch) julienne-cut carrot
  • 3 cups hot cooked udon noodles (thick, round fresh Japanese wheat noodles) or spaghetti (about 9 ounces uncooked)

Preparation

  1. Combine first 3 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 15 minutes. Remove tofu from bag, reserving marinade.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add tea; sauté 30 seconds. Add tofu, ginger, and garlic; sauté 2 minutes. Add daikon, leek, and carrot; sauté 1 minute. Add noodles and reserved marinade; cook 2 minutes or until thoroughly heated.
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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