Showcasing the Mediterranean diet and Asian diet  




Tofu and cashew chow mein
Crunchy cashews and vegetables complement the soft texture of the noodles and tofu in this quick and satisfying dish.

10 oz (300g) precooked thick wheat noodles (typically found in the refrigerated section of the supermarket)
3 tablespoons soy sauce
2 tablespoons oyster sauce
2 teaspoons sesame oil
2 tablespoons water
2 tablespoons canola or peanut oil
6 oz (180g) firm tofu—cut into cubes
1 carrot—julienned
2 cups small broccoli florets
2 cloves garlic—minced (crushed)
2 teaspoons finely grated ginger
½ cup roasted cashew nuts

LOOSEN the precooked noodles by soaking in a bowl of hot water for 2-3 minutes, then drain and set aside. MIX together the soy sauce, oyster sauce, sesame oil and water in a bowl. HEAT a wok or large frying pan over a high heat, add the oil and stir-fry the carrot and broccoli for 2 minutes. ADD the tofu and stir-fry for 4 minutes. ADD the garlic and ginger and stir-fry for a minute. STIR through the noodles then add the sauce mixture and cashews and mix until thoroughly combined and heated through.

Variation: Flaked almonds can replace the cashews.

  Wok-fried Tempeh and Vegetables. Tempeh (fermented soybeans) stir-fried with red pepper, snow peas and Indonesian seasonings.

  Marinated Tofu and Vegetable Stir-Fry. A tasty stir-fry with marinated tofu, snow peas, baby corn, mushrooms and sesame seeds.

  Stir-Fried Tofu with Bok Choy and Red Pepper. Soy-marinated tofu stir-fried with bok choy and red pepper and combined with Chinese oyster sauce.

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