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Low-Fat Lo Mein

The trick to stir-frying without oil is to use high heat, a good non-stick wok (or well-seasoned cast iron), and just enough water to prevent sticking and burning without boiling the vegetables. The water you add should be boiling off almost as soon as it hits the pan; the vegetables should never be standing in it.
Course Main Course
Cuisine Vegan
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 4
Calories 257 kcal
Author Susan Voisin

Ingredients

  • 6 ounces Napa Cabbage , cored and shredded
  • 1 carrot , cut into matchsticks
  • 1/2 teaspoon sambal oelek (or other chili paste, to taste)
  • 3 oz extra-firm tofu
  • 1/2 teaspoon soy sauce or tamari
  • 1 teaspoon water
  • 1/2 teaspoon seasoned rice vinegar
  • 1/8 teaspoon sesame oil optional
  • 8 ounces whole wheat pasta such as fettuccine
  • 2 teaspoons minced ginger root
  • 1 teaspoon minced garlic
  • 1/4 red bell pepper , thinly sliced
  • 6 Cremini mushrooms , sliced
  • 1 tablespoon soy sauce or tamari (or to taste)
  • 1/2 teaspoon sesame oil (or to taste)

Instructions

  1. Combine the cabbage, carrots, and chili paste.
  2. Cut the tofu into 1/4-inch thick slices. Lay them out on a double-layer of paper towels. Top with another double layer of towels and gently press down on each slice with your hands to remove as much moisture as possible. Remove from paper towels and cut into tiny, 1/4-inch cubes. Place into a medium-sized bowl. In another bowl, combine the soy sauce, water, rice vinegar, and sesame oil. Pour over the tofu, stirring gently (I used my hands) to distribute the sauce without breaking up the tofu.
  3. Cook the pasta according to package directions. Drain.
  4. Heat a non-stick wok. Give it a quick spray with olive oil if you like. Add the tofu and cook, turning periodically, until lightly browned on all sides. Remove from skillet.
  5. Add the ginger, garlic, bell pepper, and mushrooms to the hot skillet along with a tablespoon or two of water. Cook, stirring constantly and adding water as needed to prevent sticking, until mushrooms soften, about 1-2 minutes. Add the cabbage mixture, and continue to stir-fry for another 1-2 minutes, until just softened. Add the pasta, gently fold in the tofu, and season to taste with soy sauce and sesame oil. Serve with additional chili sauce on the side.
Nutrition Facts
Low-Fat Lo Mein
Amount Per Serving (1 serving)
Calories 257 Calories from Fat 32
% Daily Value*
Total Fat 3.5g 5%
Sodium 328mg 14%
Total Carbohydrates 50g 17%
Dietary Fiber 7.3g 29%
Sugars 3g
Protein 10g 20%
* Percent Daily Values are based on a 2000 calorie diet.