Chow mein, meaning “stir-fried noodles,” is created by pairing crispy vegetables and a luscious soy-inspired sauce with a protein source, in our case tofu. 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 bowl, and a large frying pan.
2. Get out a medium pot, a colander, and a large 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. Slice the tofu in half horizontally, wrap in paper towels, and place a cast iron skillet on top for 10 minutes to press out some of the moisture.
2. In the small bowl, combine the soy sauce, mirin, and sesame oil.
3. Cut the tofu into 2-inch long and ½-inch thick strips.
4. Add to the dish and toss with the sauce.
5. Let marinate for 5 minutes.
6. In the large frying pan, heat the canola oil over medium heat.
7. Sprinkle the tofu with the cornstarch and toss to coat.
8. Add to the pan and cook for 15 minutes, turning occasionally, 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 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 and whisk to incorporate.
4. Set aside.

STEP FIVE – Assemble the Dish

Ingredients:

1 tablespoon canola oil
2 large peeled and thinly sliced carrots
1 small trimmed and thinly sliced bok choy
4 chopped green onions
½ cup shelled edamame
4 springs fresh cilantro

Instructions:

1. In the large frying pan, heat the oil over medium-high heat.
2. Add the carrots and bok choy and cook for 3 minutes.
3. Add the onions, edamame, and tofu and cook for 1 minute.
4. Transfer 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 with the cilantro and serve hot.

Recommended Serving Size: ¼ of chow mein

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