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| Image © Publications
International, Ltd. |
| Soba
Stir-Fry |
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| Among
the favorite noodles used in Japanese cooking are
thin buckwheat strands called soba. You can find
dried soba in any Asian markets. |
| |
| Ingredients |
| 8 |
ounces
uncooked soba noodles (Japanese buckwheat pasta) |
| 1 |
tablespoon
light olive oil |
| 2 |
cups
sliced fresh shiitake mushrooms |
| 1 |
medium
red bell pepper, cut into thin strips |
| 2 |
whole
dried red chiles or 1/4 teaspoon red pepper
flakes |
| 1 |
clove
garlic, minced |
| 2 |
cups
shredded napa cabbage |
| 1/2 |
cup
fat-free reduced-sodium chicken broth |
| 2 |
tablespoons
reduced-sodium tamari or soy sauce |
| 1 |
tablespoon
rice wine or dry sherry |
| 2 |
teaspoons
cornstarch |
| 1 |
package
(14 ounces) firm tofu, drained and cut into 1-inch
cubes |
| 2 |
green
onions, thinly sliced |
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| 1. Cook
noodles according to package directions, omitting salt. Drain
and set aside. |
| 2. Heat
oil in large nonstick skillet or wok over medium heat. Add
mushrooms, bell pepper, dried chiles and garlic. Cook 3 minutes
or until mushrooms are tender. |
| 3. Add
cabbage. Cover. Cook 2 minutes or until cabbage is wilted. |
| 4. Combine
chicken broth, tamari, rice wine and cornstarch in small
bowl. Stir sauce into vegetable mixture. Cook 2 minutes or
until sauce is bubbly. |
| 5. Stir
in tofu and noodles; toss gently until heated through. Sprinkle
with green onions. Serve immediately. |
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© Publications International, Ltd. |
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| Nutrients
per Serving |
| Calories |
443 |
| Calories
from Fat |
24
% |
| Total
Fat |
13
g |
| Saturated
Fat |
2
g |
| Carbohydrate |
64
g |
| Fiber |
6
g |
| Protein |
27
g |
| Sodium |
773
mg |
|
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| Dietary
exchanges |
| 3-1/2
Starch |
| 1
Vegetable |
| 2
Meat |
| 1
Fat |
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