Monday, January 30, 2012

Recipe: Tofu Chow Mein

Chow mein is one of those versatile dishes that you can make so many different variations of.  For this recipe I chose tofu for several reasons:  I really like tofu and I’ve used it enough over the years that I am comfortable working with it;  tofu takes on the flavor of the foods it’s cooked with which makes it versatile; and it’s cheap.  My local grocery store sells it for $0.99 --- that’s a bargain and a great way to eat #healthyonabudget :)

tofu chow mein

Tofu Chow Mein
A “Journey Thru Life” Original Recipe by The Jesse
Adapted from several sources to create the variation and combination of ingredients I was looking for

Ingredients:

  • 1 teaspoon ground ginger
  • 1/8 teaspoon crushed red pepper flakes
  • 2 gloves of fresh garlic, minced
  • 1/4 cup green onions, sliced
  • 1 cup julienned carrots
  • 1 cup celery, diced
  • 2 cups bok choy, chopped
  • 2 cups fresh mushrooms, sliced or chopped
  • 3 cups of bean sprouts
  • 1/4 cup low sodium soy sauce
  • 1 3/4 cups canned water chestnuts, drained
  • 2 cups cooked noodles {I used Wel-Pac Chinese Noodles; use any noodle of your choice}
  • 16 ounces extra firm tofu, drained & pressed, then cut into 1/2-inch cubes

Directions:

  1. Drain your tofu block and wrap in a towel; place on a plate with another up-side-down plate on top; place several heavy cookbooks on top of the top plate; let it set 30 minutes to squeeze out the water; dice into 1/2-inch cubes.
  2. Cook your noodles according to the package directions.  Set aside.
  3. Heat a large skillet or a wok and coat with cooking spray or oil.  Sauté garlic then add carrot, celery, and water chestnuts and stir-fry for 3 to 4 minutes.  Add in the mushrooms and sauté for another 3 to 5 minutes, or until the mushrooms are tender.  Remove and set aside. 
  4. Coat the skillet or wok again with cooking spray or oil and cook tofu until browned.  Remove and set aside. 
  5. Add the bok choy, bean sprouts, and ground ginger to the skillet or wok and sauté until bok choy is wilted and bean sprouts are tender like noodles.  Add in the carrots, celery, and water chestnuts, mushrooms, and ground ginger.  Add the cooked noodles and the soy sauce.  Add the tofu and the crushed red pepper flakes stirring constantly until well combined and heated thoroughly. 
  6. Serve topped with green onions and enjoy!

NOTES:  You can make this recipe with any combination of vegetables and you could use chicken, beef, pork, or shrimp instead of tofu or just make it vegetarian with veggies only.  Get creative and eat #healthyonabudget :)

WW NOTES:  I used 20 ounces of Wel-Pac Chinese Noodles that I weighed dry and uncooked and ended up with 7 cups = 4 WW Pt+ per cup.

No comments: