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Stir-Fried Noodles with Green Tea

:  July/August 2007, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 4.3 (19 votes)

Perfect for a hot summer's night, baked tofu, bell peppers and scallions are stir-fried with udon noodles in this quick and easy dish.


READER'S COMMENT:
"I made this with regular firm tofu and just cut open a green tea bag as i could not find any loose leaf tea. It still turned out great. The only thing i added was a drizzle of soy sauce when serving. Delicious! Melissa, NB, Canada "
Stir-Fried Noodles with Green Tea Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 8 ounces udon or whole-wheat noodles
  • 2 tablespoons canola oil
  • 1 teaspoon loose green tea leaves, preferably gunpowder (optional)
  • 2 teaspoons minced fresh ginger
  • 2 cloves garlic, minced
  • 8 ounces flavored baked tofu, (see Tip), cut into matchsticks
  • 1 small red bell pepper, cut into thin strips
  • 1 small yellow bell pepper, cut into thin strips
  • 4 scallions, cut diagonally into 2-inch pieces
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1/4 teaspoon freshly ground pepper

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Preparation

  1. Bring a large pot of water to a boil. Cook noodles according to the package directions. Drain and rinse with cold water to prevent sticking. Set aside.
  2. Heat a wok over medium heat. Add oil and swirl to coat. Add tea leaves (if using), ginger and garlic. Cook, stirring, until fragrant, about 30 seconds. Add tofu and cook, stirring, for 2 minutes. Add red and yellow bell peppers and cook, stirring, until the peppers soften, 1 to 2 minutes.
  3. Stir in the noodles, scallions, soy sauce and vinegar. Cook, stirring occasionally, until the noodles are heated through, about 2 minutes. Stir in sesame oil and pepper. Toss to combine. Serve warm or cold.

Tips & Notes

  • Tip: Precooked “baked tofu” is firmer than water-packed tofu and comes in a wide variety of flavors. We prefer flavors like “teriyaki,” “Thai” and “savory” in this recipe. You might also like flavored baked tofu on a sandwich or in a stir-fry.

Nutrition

Per serving: 420 calories; 16 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 47 g carbohydrates; 22 g protein; 5 g fiber; 593 mg sodium; 263 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (40% dv), Iron (25% dv).

Carbohydrate Servings: 3

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


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Recipe Categories

Holiday
Labor Day
Memorial Day
July 4th
Health & Diet Considerations
High fiber
Low cholesterol
Low saturated fat
Heart healthy
Style/Theme
Budget
Entertaining, casual
Everyday favorites
Kid-friendly
Quick (total 30 min. or less)
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Stir-Fry
Meal/Course
Lunch
Dinner

Type of Dish
Main dish, combination meal
Main dish, vegetarian
Pasta
Season
Spring
Summer
Fall
Winter
Ethnic/Regional
Asian
Publication
EatingWell for a Healthy Heart Cookbook (2008)
July/August 2007
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