Sesame-Crusted Tofu with Spicy Pineapple Noodles

From EatingWell: January/February 2008 — Subscribe Now!

The tropical flavors of the hot chile-spiked pineapple noodles that accompany the crispy tofu in this dish will take the chill out of any cold day.

Sesame-Crusted Tofu with Spicy Pineapple Noodles Recipe

4 servings

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

4 ounces udon noodles, or whole-wheat spaghetti
1/3 cup sesame seeds, preferably a mixture of white and black
1 tablespoon plus 1 teaspoon cornstarch, divided
1/2 teaspoon salt
1 14-ounce package extra-firm water-packed tofu, drained
4 teaspoons canola oil, divided
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1-2 small dried red chiles, such as Thai, cayenne or chile de arbol
8 ounces sugar snap peas, trimmed (see Tip) and cut in half
1 6-ounce can pineapple juice, (3/4 cup)
2 tablespoons plus 2 teaspoons reduced-sodium soy sauce
2 cups diced fresh pineapple
2 teaspoons hot sesame oil

Preparation

Bring a large saucepan of water to a boil. Cook pasta according to package directions, drain and rinse well under cold water.
Mix sesame seeds, 1 tablespoon cornstarch and salt in a shallow dish. Cut the block of tofu lengthwise into 8 thin “steaks.” Pat dry with a paper towel, and press both sides into the sesame-seed mixture.
Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown, about 3 minutes per side. Transfer to a plate, cover and keep warm.
Wipe out the pan. Heat the remaining 2 teaspoons canola oil. Add ginger, garlic and chiles and cook, stirring, until fragrant, about 30 seconds. Add snap peas and cook, stirring, until beginning to brown, about 2 minutes more. Add pineapple juice, bring to a boil and cook 2 minutes. Whisk the remaining 1 teaspoon cornstarch and soy sauce in a small bowl until smooth. Add to the pan and cook, stirring, until the sauce is thickened, about 1 minute. Reduce heat to low, add pineapple, sesame oil and the noodles; toss to coat with the sauce and cook until heated through, about 1 minute. Remove the chiles. Serve the noodles with the tofu.

Tips & Notes

Tip: To remove the stem and strings at the same time from sugar snap peas, hold the stem between your thumb and index finger, snap and pull down.

Nutrition

Per serving: 444 calories; 19 g fat (2 g sat, 6 g mono); 0 mg cholesterol; 51 g carbohydrates; 19 g protein; 6 g fiber; 739 mg sodium; 258 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Magnesium (28% dv), Iron (20% dv), Calcium (17% dv)

3 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 1 medium-fat meat, 2 1/2 fat