Chow Mein

Chow mein, meaning “stir-fried noodles,” is created by pairing crispy vegetables and a scrumptious soy-inspired sauce with tofu, meat, or fish. It’s another delicious Asian dish that’s easy to prepare at home and enjoyed by the whole family on a regular basis.

STEP ONE – Preparations

  1. Get out a cast iron skillet, a small mixing bowl, and a large frying pan.
  2. Get out a medium pot, a colander, and a serving bowl.
  3. Get out a small and large glass measuring cup.

STEP TWO – Cook the Tofu

Ingredients:

1 16-ounce block extra-firm tofu
3 tablespoons reduced-sodium soy sauce
2 tablespoons mirin (Asian cooking wine)
1 teaspoon sesame oil
2 tablespoons canola oil
2 tablespoons cornstarch

Instructions:

  1. Cut the tofu in half lengthwise, wrap in paper towels, and place the cast iron skillet on top for 10 minutes to press out some of the moisture. You can move on to the next step while you’re waiting.
  2. In the small mixing bowl, combine the soy sauce, mirin, and sesame oil.
  3. Cut the tofu into 2-inch-long strips and toss in the marinade.
  4. In the large frying pan, heat the canola oil over medium heat.
  5. Sprinkle the cornstarch over the tofu and toss to coat.
  6. Add the tofu to the pan and cook for 15 minutes until golden brown.

STEP THREE – Cook the Noodles

Ingredients:

1 6-ounce package chow mein noodles

Instructions:

  1. Fill the medium pot with water and bring to a boil.
  2. Add the noodles and cook for as long as directed.
  3. Drain in the colander and rinse under cold water.
  4. Set the noodles aside in the serving bowl.

STEP FOUR – Prepare the Sauce

Ingredients:

2 tablespoons honey
¼ cup reduced-sodium soy sauce
2 tablespoons sweet chili sauce

1 tablespoon smooth peanut butter
1 tablespoon minced garlic
1 teaspoon rice vinegar

1 teaspoon sesame oil
1 teaspoon cornstarch

Instructions:

  1. In the small glass measuring cup, add the honey and ⅛ cup of boiling water.
  2. In the large glass measuring cup, combine the soy sauce, chili sauce, peanut butter, garlic, vinegar, oil, and cornstarch.
  3. Add the honey mixture and mix to incorporate.
  4. Set aside.

STEP FIVE – Assemble the Dish

Ingredients:

1 tablespoon canola oil
2 peeled and thinly sliced carrots
1 small trimmed and thinly sliced bok choy
4 chopped green onions

½ cup shelled edamame
Fresh cilantro

Instructions:

  1. In the large frying pan, heat the oil over medium-high heat.
  2. Add the carrots and bok choy and stir-fry for 3-5 minutes.
  3. Add the onions, edamame, and tofu and cook for 1 minute.
  4. Transfer the vegetables and tofu to the serving bowl and set aside.
  5. Reduce the heat to low, add the sauce, and whisk until slightly thickened. Remove from the heat.
  6. Reheat the noodles in the microwave for 1 minute and add to the serving bowl with the vegetables and tofu.
  7. Add the sauce and toss to combine.
  8. Top the chow mein with the cilantro and serve hot.

Recommended Serving Size: ¼ of chow mein

Exchanges: 2 starch, 2 protein, 1 veg, 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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