Crispy Tofu Pad Thai

Plant-based proteins like tofu and peanuts are abundant sources of protein.

Yield: 4 servings

Ingredients

• 1  (12.3-ounce) package reduced-fat, firm tofu, drained
• 1  tablespoon  cornstarch
• 6  ounces  flat uncooked rice noodles
• 1/2  cup  ketchup
• 2  tablespoons  sugar
• 2  tablespoons  fish sauce
• 1  tablespoon  Sriracha (hot chile sauce, such as Huy Fong)
• 2  tablespoons  canola oil, divided
• 2  large eggs, lightly beaten
• 1  large egg white, lightly beaten
• 1/2  cup  chopped green onions
• 2  tablespoons  chopped fresh cilantro
• 2  tablespoons  unsalted, dry-roasted peanuts, chopped
• 4  lime wedges

Preparation

1. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally. Cut tofu into 1/2-inch cubes, and toss with cornstarch.

2. Prepare noodles according to package directions, omitting salt and fat. Drain well; set aside.

3. Combine ketchup, sugar, fish sauce, and Sriracha. Heat 1 tablespoon oil in a nonstick skillet over medium-high heat. Add tofu to pan; sauté 7 minutes or until golden. Remove tofu from pan.

4. Heat 1 teaspoon oil in pan. Add eggs and egg white; cook 30 seconds, stirring constantly. Remove from pan. Heat remaining 2 teaspoons oil in pan. Add noodles; cook 3 minutes. Stir in ketchup mixture; cook 30 seconds. Add egg mixture; cook 1 minute, stirring often. Remove from heat; stir in onions and cilantro. Place 1 cup noodle mixture on each of 4 plates. Top each with 1/2 cup tofu and 1 1/2 teaspoons peanuts. Serve with lime wedges.

Nutritional Information

Calories:

419 (0.0% from fat)

Fat:

14.4g (sat 1.7g,mono 6.8g,poly 3.5g)

Protein:

15.4g

Carbohydrate:

57.5g

Fiber:

2.8g

Cholesterol:

106mg

Iron:

3.3mg

Sodium:

845mg

Calcium:

374mg