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Peanut Noodles with Tofu

Tofu is a great source of protein, as well as iron, zinc, and calcium. It can be a great addition to a number of recipes since it has little to no flavor alone and absorbs flavors easily. Not sure what to do with it? No problem! This recipe helps bridge the unfamiliar with the familiar.

“Food bridging” (pairing a familiar food with a new food) is a great way to introduce new foods and flavors to kids and adults!

Ingredients

8 oz tofu (extra firm)
1⁄3 c low sodium stock (or water)
1 1⁄2 T lime juice (or vinegar)
1 T less sodium soy sauce
1 t hot sauce (optional)
1⁄2 T honey (or sugar)
3 T peanut butter (regular or low sodium)
1 t garlic powder (or 2 cloves, chopped)
  pepper (to taste)
1 T oil
1⁄4 c carrots (washed and chopped)
1⁄4 c broccoli (washed and chopped)
8 oz whole wheat spaghetti (cooked)

Yield amount

4 Servings

Preparation time

15 minutes

Cooking time

15 minutes

Total time

30 minutes

Instructions

  1. To prepare the tofu, remove it from the package and place it between 2 kitchen towels. Place something heavy (like a heavy pan) on top of the tofu and towels and let sit for 20-30 minutes. This removes the liquid from the tofu to allow it to soak up the sauce. Replace the towels if they become too wet.
  2. To prepare the tofu, remove it from the package and place it between 2 kitchen towels. Place something heavy (like a heavy pan) on top of the tofu and towels and let sit for 20-30 minutes. This removes the liquid from the tofu to allow it to soak up the sauce. Replace the towels if they become too wet.
  3. While the tofu is being pressed, add the stock or water, lime juice or vinegar, soy sauce, hot sauce, honey or sugar, peanut butter, garlic, and pepper in a small bowl. Mix and set aside. Kids love to help with this step!
  4. Once the tofu is pressed, cut into about 1-inch cubes.
  5. In a frying pan, heat oil over medium heat. Add the pressed tofu and cook until crispy, about 5 minutes. Remove from the heat and set aside.
  6. Add the carrots and broccoli to the pan and cook until softened, about 8 minutes.
  7. Once the vegetables are softened, add the tofu and noodles to the pan. Pour sauce over everything and stir to coat.
  8. Cook on medium heat to thicken the sauce, about 1-2 minutes. Enjoy!

Notes

Chicken or shrimp works well in place of tofu in this recipe. Be sure to use a different cutting board for raw protein and vegetables!

Equipment you’ll need:

  • Knife
  • Cutting board
  • 2 kitchen towels
  • Measuring cups
  • Measuring spoons
  • Small bowl
  • Spoon or whisk
  • Pot
  • Frying pan
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