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Tofu and Broccoli Chow Mein
New
Very High Fibre
Family Friendly
Veggie
Tofu and Broccoli Chow Mein

with Toasted Cashews

6 min
Difficulty: 1/3
Chinese

Ingredients: Tofu (soy) (non-GMO soybean, water, calcium sulfate, magnesium chloride) • Broccoli • Chow mein noodles (wheat) (wheat flour, water, potassium carbonate, food color (yellow #5), potassium sorbate) • Yellow onion • Vegetarian oyster sauce (soy) (water, sugars (sugar, fancy molasses), salt, modified corn starch, soy sauce (soybean, maltodextrin, salt), hydrolyzed soy protein, mushroom juice concentrate, soybean oil, yeast extract, natural flavour (soy), xanthan gum, phosphoric acid, caramel, potassium sorbate, sodium benzoate) • Honey garlic sauce (soy) (sugars (sugar, glucose, glucose-fructose, fancy molasses, honey), water, modified corn starch, vinegar, salt, hydrolyzed soy protein, dried garlic, xanthan gum, lactic acid, citric acid, caramel, potassium sorbate, sodium benzoate) • Ginger garlic puree (garlic, water, ginger, soybean oil, spices, citric acid, xanthan gum, potassium sorbate) • Cashews • Soy sauce (soy, sulphites, wheat) (water, wheat, soybeans, salt, hydrolyzed soya protein, sugars (sugar, glucose solids, molasses, corn syrup solids), seasoning agents, caramel colour, licorice extract, modified cornstarch, citric acid, sodium benzoate, sodium propionate, potassium sorbate, alcohol) • Green onion.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Cashews
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
Family Friendly
Veggie
Pan-asian-plates
Noodle-stir-fry
Ingredients
Tofu

Tofu

1 unit(s)

Chow Mein Noodles

Chow Mein Noodles

200 g

Broccoli

Broccoli

227 g

Yellow Onion

Yellow Onion

1 unit(s)

Green Onion

Green Onion

1 unit(s)

Cashews, chopped

Cashews, chopped

28 g

Honey-Garlic Sauce

Honey-Garlic Sauce

4 tbsp

Vegetarian Oyster Sauce

Vegetarian Oyster Sauce

0.25 cup

Ginger-Garlic Puree

Ginger-Garlic Puree

2 tbsp

Soy Sauce

Soy Sauce

1 tbsp

Oil

Oil

0.5 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Boil water and prep

  • Before starting, wash and dry all produce.
  • Bring a large pot of salted water to a boil over high.
  • Meanwhile, cut any larger broccoli florets into bite-sized pieces.
  • Peel, then cut onion into 1/4-inch pieces.
  • Thinly slice green onions.
  • Pat tofu dry with paper towels, then crumble into pea-sized pieces.

2
Toast cashews

  • Heat a large non-stick pan over medium-high. 
  • When hot, add cashews to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Remove from heat. Transfer to a plate.

3
Blanch broccoli

  • To the boiling water, add broccoli. Cook for 1-3 min, until bright green.
  • Using a slotted spoon, transfer broccoli to a plate. Set aside.
  • Bring water back up to a boil (to be used in step 5).

4
Cook tofu and onions

  • Meanwhile, in a medium bowl, combine soy sauce, oyster sauce, honey-garlic sauce and 1/4 cup (1/3 cup) water. Set aside.
  • Reduce heat of the same pan (from step 2) to medium.
  • Add 1 tbsp (2 tbsp) oil, then tofu, onions and ginger-garlic puree. Cook for 6-7 min, stirring occasionally, until tofu is browned all over.
  • To the pan, add sauce mixture. Cook for 1-2 min, stirring often, until sauce thickens slightly. Season with pepper.

5
Cook noodles

  • To the boiling water, add noodles. Cook for 1-3 min, stirring occasionally, until tender but still firm to the bite.
  • Strain and rinse noodles with warm water.
  • Return noodles to the pot and set aside. 

6
Finish and serve

  • To the pot with noodles, add broccoli and saucy tofu mixture. Season with salt and pepper, then toss to coat.
  • Divide noodles between plates. 
  • Sprinkle cashews and green onions over top.

7

If you've opted to get tofu, pat tofu dry with paper towels, then crumble into pea-sized pieces.

 

8

To the same pan (from step 2) add 1 tbsp (2 tbsp) oil, then tofu, onions and ginger-garlic puree. Cook for 6-7 min, stirring occasionally, until tofu is browned all over. Disregard instructions to drain excess fat. Follow the rest of the recipe as written. 

 

Nutrition per serving

770

kcal

Calories

22

g

Fat

3.5

g

Saturated Fat

109

g

Carbohydrate

31

g

Sugar

6

g

Dietary Fiber

34

g

Protein

5

mg

Cholesterol

2340

mg

Sodium

0

g

Trans Fat

750

mg

Potassium

650

mg

Calcium

8

mg

Iron

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