Teriyaki Tofu Noodle Bowl

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Double the teriyaki, with our teriyaki tofu and our teriyaki marinade! A beautiful and colourful presentation.

Tags: Intermediate, 30 mins, Entrées, Vegetables, Tofu, Pasta & Noodles, Fry, Microwave, President's Choice Blue Menu, Low Fat, High Fibre, Soy, Vegetarian
Serves: 4
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 20  minutes
Total: 30  minutes
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Additional Information

Ingredients

Half 411 g-pkg PC Blue Menu Spaghetti, Contains Omega-3
2 cups (500 mL) frozen broccoli florets
1 pkg (350 g) PC Blue Menu Firm Teriyaki Marinated Tofu
3 tbsp (45 mL) PC Teriyaki Marinade
2 tsp (10 mL) PC 100% Pure Safflower Oil
4 green onion, sliced
1 sweet red pepper, thinly sliced
1 cup (250 mL) shredded carrots

Instructions

  1. Place broccoli in microwave-safe dish. Cover and cook on HIGH for 1 minute. Slice large florets in half. Set aside.
  2. Remove tofu from package, reserving sauce. Cut each tofu cake in half horizontally, then slice each piece into 1/2-inch (1 cm) strips. Set aside.
  3. In large saucepan of boiling, salted water, cook spaghetti for 12 to 14 minutes or until tender but firm. Drain. Return to saucepan. Off heat, stir in bottled teriyaki marinade. Cover saucepan to hold warm.
  4. In large nonstick frying pan, heat oil over medium-high heat. Cook green onions, red pepper, carrots and reserved broccoli for 2 minutes or until vegetables are softened. Stir in tofu and its reserved sauce; cook 2 to 3 minutes or until hot.
  5. Divide spaghetti mixture among four bowls. Top with vegetable mixture, dividing evenly.

Chef's Tips

Substitute your favourite frozen vegetable- try cauliflower or green beans.

Nutritional Information

Per serving:
Calories 430 Cal
Fat 11 g
Sodium 880 mg
Carbohydrate 52 g
Fibre 15 g
Protein 30 g
(includes 11.5 g soy protein)
Very high in fibre.