Tofu noodles
Popular in Northern Japan, soba noodles are made from buckwheat flour, which gives them a slightly nutty flavour. In this quick and simple dish, the thin brown noodles are delicious stir-fried with protein-rich tofu and crunchy water chestnuts.
2 tablespoons salt-reduced soy sauce
2 tablespoons dry sherry
2 teaspoons sesame oil
2 garlic cloves, crushed
1⁄2 teaspoon chili pepper flakes
pinch of superfine sugar
250 grams (1⁄2 lb) firm tofu, cubed
250 grams (1⁄2 lb) soba noodles
1 tablespoon canola oil
250 grams (1⁄2 lb) bokchoy, finely shredded
199 ml can water chestnuts, drained
2 tablespoons sesame seeds, toasted
1.Put the soy sauce, sherry, sesame oil, garlic, chili pepper flakes and sugar in a bowl. Whisk together with a fork, add the tofu cubes and toss to coat in the mixture. Cover and set aside. (Leave to marinate if convenient.)
2.Bring a large pot of water to a boil, add the noodles and boil for 5 minutes until softened. Tip into a colander and drain well.
3.While the noodles are cooking, heat a wok or large, deep frying pan until hot, then add the oil. Drain the tofu, reserving the marinade, and stir-fry in the hot oil for about 30 seconds. Add the bokchoy and water chestnuts and cook for a further minute, stirring all the time.
4.Tip in the cooked noodles and reserved marinade. Cook for a further 1–2 minutes or until heated through and the bokchoy has wilted. Serve sprinkled with sesame seeds.
Serves 4
Preparation time 15 minutes
Cooking time 10 minutes
Each serving
16.5 g protein • 15 g fat of which 2 g saturates • 32 g carbohydrate • 4 g fibre • 336 Calories
