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.
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
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)
Combine the cabbage, carrots, and chili paste.
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.
Cook the pasta according to package directions. Drain.
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.
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.
Servings: 4
Nutrition Facts
Nutrition (per serving): 257 calories, 31 calories from fat, 3.5g total
fat, 0mg cholesterol, 328.5mg sodium, 237.5mg potassium, 49.5g
carbohydrates, 7.3g fiber, 2.9g sugar, 10.1g protein, 4.6 points.
Source
Author: Susan Voisin
Source: FatFree Vegan Kitchen
In Vino Veritas,
*´¨) Janis Abbe
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Oenaphile, Logophile, Ailurophile, Bibliophile
"Great spirits have always encountered violent opposition from mediocre
minds." ~Albert Einstein
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