Dark Mode On / Off

Shiitake Shirataki Noodles with Tofu and Broccoli

473 calories / 28g protein

This is one of those tofu noodle dishes that can be a staple in your diet. It’s not so intensive in flavor that you get tired of it, but wholesome and soothing like a comfort food. We ate it many days in a row and it was by far the favorite of the day.

Difficulty: Beginner Total Time 20 mins
Servings: 2 Calories: 473
Season: Suitable throughout the year

Description

Shiitake mushrooms give this stir-fry a lovely earthy flavor, but any mushrooms will deliver. If you love light tofu and vegetables sometimes to break up the meat monotony, you'll love this dish. The shirataki noodles help to fill you up, but you can rest assured that your full fiber belly will deflate quickly. This turned out to be one of our most satisfying recipes. Enjoy!

Ingredients

Instructions

  1. Combine stock, Tamari, rice vinegar, erythritol, and salt to taste in a small bowl. Stir until erythritol and salt dissolve. Combine garlic, ginger, and pepper flakes in another bowl.

  1. Bring a large saucepan or pot of water to a boil, add salt to taste and broccoli. Boil broccoli until tender crisp, about 1 minute, then use a skimmer to remove broccoli and transfer to a bowl of cold water. After broccoli has cooled, drain in a colander, then on paper towels. Drain shirataki noodles and toss with 2 teaspoons sesame oil.

  1. Heat a large flat-bottomed wok over high heat until a drop of water evaporates within a second or two when added. Addl ½ tablespoon of the oil over the surface of the work and add tofu. Stir-fry 1 to 2 minutes, until it begins to color, and remove to a plate. Add remaining oil and garlic, ginger and chile. Stir-fry for no more than 10 seconds and add mushrooms. Stir-fry for 1 minute and add broccoli and the light parts of the scallions. Stir-fry for 1 to 2 minutes. Add the shirataki noodles, tofu and the stock mixture. Reduce heat to medium and stir-fry 1 to 2 minutes. Add cilantro and the dark green part of the scallions, stir-fry another 30 seconds to a minute, until well combined, and serve.

Nutrition Facts

Servings 2


Amount Per Serving
Calories 473kcal
% Daily Value *
Total Fat 30g47%
Saturated Fat 4g20%
Sodium 690mg29%
Potassium 86mg3%
Total Carbohydrate 25g9%
Dietary Fiber 13g52%
Sugars 1g
Protein 28g57%

Vitamin A 15 IU
Vitamin C 7 mg
Calcium 36 mg
Iron 28 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

The ingredients can be prepped hours ahead and refrigerated.

You can sub baby broccoli for regular broccoli for a more delicate finish.

Keywords: tofu, shiitake, shirataki, stir-fry, konjac, Asian, mushroom, broccoli
File under

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.