A sesame-seed crust gives tofu a great crisp texture. Sweet pineapple balances the heat from the chiles and complements soy sauce, garlic and ginger in the sauce for the noodles.

Makes 4 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

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 snap peas, 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

1. Bring a large saucepan of water to a boil. Cook pasta according to package directions, drain and rinse well under cold water.
2. 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.
3. 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.
4. 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.

NUTRITION INFORMATION: Per serving: 439 calories; 19 g fat (2 g sat, 6 g mono); 0 mg cholesterol; 49 g carbohydrate; 19 g protein; 6 g fiber; 694 mg sodium; 255 mg potassium.
Nutrition bonus: Vitamin C (70% daily value), Magnesium (28% dv), Iron (20% dv), Calcium (17% dv).
3 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 1 medium-fat meat, 2 1/2 fat

This came out really well. I doubled the amount of garlic and ginger, as my family likes spicy food. At first I thought the tofu was a bit bland, but it lent a nice balance to the spicy noodles. My family consists of meat eaters and vegans, this pleased everyone.

Jan Schilling, Cambridge, VT