Stir-fried Tofu Bento Box with Sesame Soba Noodles and Ginger-Carrot Broccoli
- Number of Servings: 1
Ingredients
1 oz. uncooked soba noodles3 tsp. low-sodium tamari, divided2 tsp. black or white sesame seeds1/2 tsp. toasted sesame oil2 Tbs. whole-wheat flour2 tsp. garlic powder1/2 block (6 oz.) extra-firm tofu, cut into 1/2-inch cubes2 Tbs. nutritional yeast1 cup frozen broccoli florets, thawed2 Tbs. grated carrots1 Tbs. finely minced fresh ginger1/4 cup frozen shelled edamame, thawed
1. Cook noodles in boiling salted water 4 minutes. Drain, rinse with cold water, and drain again. Toss with 1 tsp. tamari, sesame seeds, and sesame oil; season with white pepper to taste.
2. Stir together flour and garlic powder in medium bowl; add tofu, and toss to coat. Season with black pepper to taste.
3. Spray skillet with olive oil cooking spray; heat over medium-high heat, add tofu, and sauté 5 minutes, or until golden brown. Transfer to plate; sprinkle with 1 tsp. tamari; toss with nutritional yeast.
4. Return skillet to heat. Add 2 Tbs. water and remaining 1 tsp. tamari, then broccoli, carrots, and ginger. Cover, and simmer 3 minutes, or until broccoli is warmed through.
5. To assemble: Pack soba noodles in 1 section of bento box or portable container. Pack 1/2 cup tofu and 1/2 cup broccoli mixture in other sections, reserving remaining tofu and broccoli for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered, until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve.
Number of Servings: 1
Recipe submitted by SparkPeople user VEGCAKE.
2. Stir together flour and garlic powder in medium bowl; add tofu, and toss to coat. Season with black pepper to taste.
3. Spray skillet with olive oil cooking spray; heat over medium-high heat, add tofu, and sauté 5 minutes, or until golden brown. Transfer to plate; sprinkle with 1 tsp. tamari; toss with nutritional yeast.
4. Return skillet to heat. Add 2 Tbs. water and remaining 1 tsp. tamari, then broccoli, carrots, and ginger. Cover, and simmer 3 minutes, or until broccoli is warmed through.
5. To assemble: Pack soba noodles in 1 section of bento box or portable container. Pack 1/2 cup tofu and 1/2 cup broccoli mixture in other sections, reserving remaining tofu and broccoli for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered, until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve.
Number of Servings: 1
Recipe submitted by SparkPeople user VEGCAKE.
Nutritional Info Amount Per Serving
- Calories: 566.5
- Total Fat: 18.1 g
- Cholesterol: 0.0 mg
- Sodium: 1,267.9 mg
- Total Carbs: 61.0 g
- Dietary Fiber: 20.9 g
- Protein: 55.1 g
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