Healthy Recipes - Sesame-Crusted Tofu with Spicy Pineapple Noodles

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Sesame-Crusted Tofu with Spicy Pineapple Noodles

EW (Test Kitchen)

A sesame-seed crust gives tofu a great crisp texture. Sweet pineapple balances the heat from the chiles and complements soy sauce, garlic and ginger in the sauce for the noodles.

Servings: 4 servings
Total Time: 40 minutes
Ease of Preparation: Easy
Health: High Fiber, Low Sat Fat, Low Cholesterol, High Calcium, Heart Healthy

Ingredients:

Sesame-Crusted Tofu with Spicy Pineapple Noodles
4 ounces udon noodles or whole-wheat spaghetti
1/3 cup sesame seeds , preferably a mixture of white and black
1 tablespoon plus 1 teaspoon cornstarch , divided
1/2 teaspoon salt
1 14-ounce package extra-firm water-packed tofu , drained
4 teaspoons canola oil , divided
1 tablespoon minced fresh ginger
2 cloves garlic , minced
1-2 small dried red chiles , such as Thai, cayenne or chile de arbol
8 ounces snap peas , cut in half
1 6-ounce can pineapple juice (3/4 cup)
2 tablespoons plus 2 teaspoons reduced-sodium soy sauce
2 cups diced fresh pineapple
2 teaspoons hot sesame oil

Steps:

1: Bring a large saucepan of water to a boil. Cook pasta according to package directions, drain and rinse well under cold water.

2: Mix sesame seeds, 1 tablespoon cornstarch and salt in a shallow dish. Cut the block of tofu lengthwise into 8 thin "steaks." Pat dry with a paper towel, and press both sides into the sesame-seed mixture.

3: Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until golden brown, about 3 minutes per side. Transfer to a plate, cover and keep warm.

4: Wipe out the pan. Heat the remaining 2 teaspoons canola oil. Add ginger, garlic and chiles and cook, stirring, until fragrant, about 30 seconds. Add snap peas and cook, stirring, until beginning to brown, about 2 minutes more. Add pineapple juice, bring to a boil and cook 2 minutes. Whisk the remaining 1 teaspoon cornstarch and soy sauce in a small bowl until smooth. Add to the pan and cook, stirring, until the sauce is thickened, about 1 minute. Reduce heat to low, add pineapple, sesame oil and the noodles; toss to coat with the sauce and cook until heated through, about 1 minute. Remove the chiles. Serve the noodles with the tofu.

Nutrition: (Per serving)

Calories - 439
Carbohydrates - 49
Fat - 19
Saturated Fat - 2
Monounsaturated Fat - 6
Protein - 19
Cholesterol - 0
Dietary Fiber - 6
Potassium - 255
Sodium - 694
Nutrition Bonus - Nutrition bonus: Vitamin C (70 daily value), Magnesium (28 dv), Iron (20 dv), Calcium (17 dv).

Related Links:

• Sesame-Maple Roasted Tofu
• More Healthy Tofu Recipes and Cooking Tips

EatingWell

This news arrived on: 04/22/2008

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