Video transcript

Tofu Noodle Stir-Fry

  • Preparation time: 15 minutes
  • Cooking time: 15 minutes
  • Yields: 4 servings

This tasty tofu noodle stir-fry is great for a quick and easy meal. It's full of fresh vegetables, tofu, and noodles. The mix of flavors and textures makes it delicious for the whole family!

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Ingredients

Stir Fry

  • 16 ounces firm tofu, drained, pressed
  • 1 tablespoon reduced-sodium soy sauce or gluten-free soy sauce
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoon neutral oil, such as grapeseed or canola
  • 1 tablespoon sesame oil
  • 1 red bell pepper, diced
  • 1 small bunch of broccolini, chopped
  • 4 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 tablespoon sesame seeds, toasted

Sauce

  • 1/4 cup reduced-sodium soy sauce or gluten-free soy sauce
  • 1/4 cup reduced-sodium vegetable broth
  • 1 tablespoon honey (or brown sugar for vegan; or agave or maple syrup for post-bariatric surgery)

Directions

  1. In a small bowl combine soy sauce, vegetable broth, and honey (or brown sugar, maple syrup, or agave). Set aside.
  2. Slice tofu in half, and then cut into ½-inch cubes. Place into a large bowl and season with 1 tablespoon soy sauce.
  3. Sprinkle cornstarch on top and gently toss with your hands to make sure all tofu pieces are covered.
  4. In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
  5. Add the tofu and let it get crispy without touching or flipping it for 3 to 4 minutes. Repeat on all sides.
  6. Remove tofu and set aside.
  7. To the skillet at medium heat add sesame oil, red peppers, and broccolini. Cook until softened, about 5 minutes.
  8. Add the garlic and ginger and cook 30 to 60 seconds.
  9. Add the tofu and prepared sauce. Toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
  10. Top with sesame seeds.
  11. Toss with cooked soba noodles for a complete meal.

Healthy Plates

Healthy Plate

Tofu Noodle Stir-Fry plate

9-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

Tofu Stir-Fry

  • Serving: 1 cup
  • Calories: 305
  • Carbohydrates: 16 g
  • Protein: 21 g
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Sodium: 924 mg
  • Fiber: 4 g
  • Sugar: 7 g

Soba Noodles

  • Serving: 1 cup
  • Calories: 110
  • Carbohydrates: 24 g
  • Protein: 6 g
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 68 mg
  • Fiber: 3 g
  • Sugar: 0 g

Healthy Plate for Adults

Tofu Noodle Stir-Fry plate

9-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

  • Serving: 1 cup stir-fry + 1 cup soba noodles
  • Calories: 475
  • Carbohydrates: 54 g
  • Protein: 30 g
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Sodium: 992 mg
  • Fiber: 5 g
  • Sugar: 8 g

Healthy Plate for Teens (12 to 17 years old)

Tofu Noodle Stir-Fry plate

9-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

  • Serving: 2 cups stir-fry + 2 cups soba noodles
  • Calories: 780
  • Carbohydrates: 71 g
  • Protein: 50 g
  • Total Fat: 37 g
  • Saturated Fat: 5 g
  • Sodium: 1,857 mg
  • Fiber: 8 g
  • Sugar: 15 g

Healthy Plate for Children (3 to 12 years old)

Tofu Noodle Stir-Fry plate

7-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

  • Serving: 1/2 cup stir-fry + 1/2 cup soba noodles
  • Calories: 238
  • Carbohydrates: 27 g
  • Protein: 15 g
  • Total Fat: 9 g
  • Saturated Fat: 1 g
  • Sodium: 466 mg
  • Fiber: 2 g
  • Sugar: 4 g

Healthy Plate for Toddlers (12 months to 2 years old)

Tofu Noodle Stir-Fry plate

5-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

  • Serving: 1/2 cup stir-fry + 1/4 cup soba noodles
  • Calories: 121
  • Carbohydrates: 14 g
  • Protein: 8 g
  • Total Fat: 5 g
  • Saturated Fat: 1 g
  • Sodium: 240 mg
  • Fiber: 1 g
  • Sugar: 2 g

Healthy Plate for Post-Bariatric Surgery Stage 8: 1 Year After Surgery and Lifelong

Tofu Noodle Stir-Fry plate

5-inch plate

  • 1/4 plate protein
    Tofu
  • 1/4 plate whole grains
    and starchy vegetables
    Soba noodles
  • 1/2 plate nonstarchy
    vegetables and fruits
    Broccolini and bell
    peppers

Nutrition Information

  • Serving: 1 cup stir-fry + 1/4 cup soba noodles
  • Calories: 348 kcal
  • Carbohydrates: 27 g
  • Protein: 23 g
  • Total Fat: 18 g
  • Saturated Fat: 2 g
  • Sodium: 926 mg
  • Fiber: 4 g
  • Sugar: 7 g*

*Sugar content may vary if honey is substituted for agave or maple syrup.

For more post-bariatric surgery recipes visit the Options program website

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