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
- Get out a cast iron skillet, a small bowl, and a large frying pan.
- Get out a medium pot, a colander, and a large serving bowl.
- Get out a small and large glass measuring cup.
STEP TWO – Cook the Tofu
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
- 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.
- In the small bowl, combine the soy sauce, mirin, and sesame oil.
- Cut the tofu into 2-inch long and ½-inch thick strips.
- Add to the dish and toss with the sauce.
- Let marinate for 5 minutes.
- In the large frying pan, heat the canola oil over medium heat.
- Sprinkle the tofu with the cornstarch and toss to coat.
- Add to the pan and cook for 15 minutes, turning occasionally, until golden brown.
STEP THREE – Cook the Noodles
1 6-ounce package chow mein noodles
- Fill the medium pot with water and bring to a boil.
- Add the noodles and cook for as long as directed.
- Drain in the colander and rinse under cold water.
- Set aside in the serving bowl.
STEP FOUR – Prepare the Sauce
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
- In the small glass measuring cup, add the honey and ⅛ cup of boiling water.
- In the large glass measuring cup, combine the soy sauce, chili sauce, peanut butter, garlic, vinegar, oil, and cornstarch.
- Add the honey and whisk to incorporate.
- Set aside.
STEP FIVE – Assemble the Dish
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
- In the large frying pan, heat the oil over medium-high heat.
- Add the carrots and bok choy and cook for 3 minutes.
- Add the onions, edamame, and tofu and cook for 1 minute.
- Transfer to the serving bowl and set aside.
- Reduce the heat to low, add the sauce, and whisk until slightly thickened. Remove from the heat.
- Reheat the noodles in the microwave for 1 minute and add to the serving bowl with the vegetables and tofu.
- Add the sauce and toss to combine.
- Top with the cilantro and serve hot.
Recommended Serving Size: ¼ of chow mein
Exchanges: 2 starch, 2 protein, 1 veg, 2 fat