High Protein Stir-Fried Noodles with Vegetables
Elevate your weeknight dinner game with this High Protein Stir-Fried Noodles with Vegetables recipe—a wholesome, flavor-packed dish designed to satisfy and nourish. Featuring protein-rich whole-grain or enhanced noodles paired with your choice of firm tofu or tender chicken breast, this versatile stir-fry is bursting with vibrant vegetables like broccoli, snap peas, red bell peppers, and carrots. A savory blend of low-sodium soy sauce, hoisin, sesame oil, and freshly grated ginger ties it all together, creating a perfectly balanced meal that’s ready in just 30 minutes. Ideal for those seeking a high-protein, nutrient-dense dinner option, this recipe is finished with a sprinkle of sesame seeds and green onions for added texture and garnish. It’s an easy, customizable crowd-pleaser that’s sure to become a staple in your healthy meal rotation!
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Ingredients
- 8 oz whole-grain or protein-enriched noodles
- 8 oz firm tofu (or chicken breast for non-vegetarian option)
- 3 tbsp soy sauce (low-sodium)
- 2 tbsp hoisin sauce
- 1 tbsp sesame oil
- 1 tbsp ginger (freshly grated)
- 2 cloves garlic (minced)
- 2 cups broccoli florets
- 1 cup carrots (julienned)
- 1 large red bell pepper (thinly sliced)
- 1 cup snap peas
- 3 stalks green onions (chopped)
- 1 tbsp sesame seeds (optional, for garnish)
- 2 tbsp neutral cooking oil (e.g., vegetable oil)
Directions
Step 1
Cook the whole-grain or protein-enriched noodles according to the package instructions. Drain and set aside.
Step 2
While the noodles are cooking, press the firm tofu to remove excess moisture. Cut it into small cubes. For a non-vegetarian option, cut the chicken breast into bite-sized pieces.
Step 3
In a small bowl, mix the soy sauce, hoisin sauce, sesame oil, grated ginger, and minced garlic. Set the sauce aside.
Step 4
Heat 1 tablespoon of neutral cooking oil in a large skillet or wok over medium-high heat. Add the tofu or chicken and cook until golden brown (5-7 minutes for tofu, 7-8 minutes for chicken). Remove from the pan and set aside.
Step 5
Add the remaining 1 tablespoon of neutral cooking oil to the skillet. Toss in the broccoli florets, carrots, red bell pepper, and snap peas. Stir-fry for 5-6 minutes, until the vegetables are tender-crisp.
Step 6
Return the cooked tofu or chicken to the skillet with the vegetables. Pour the prepared sauce over the mixture and toss to coat evenly.
Step 7
Add the cooked noodles to the skillet and toss everything together until the noodles are well-coated in the sauce and heated through.
Step 8
Garnish with chopped green onions and sesame seeds, if desired. Serve immediately and enjoy this protein-packed meal!
Nutrition Facts
| Serving size | (1382.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1923.7 |
| Total Fat 73.2g | 0% |
| Saturated Fat 10.8g | 0% |
| Polyunsaturated Fat 6.4g | |
| Cholesterol 1.0mg | 0% |
| Sodium 2284.7mg | 0% |
| Total Carbohydrate 244.2g | 0% |
| Dietary Fiber 42.5g | 0% |
| Total Sugars 41.6g | |
| Protein 83.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1973.5mg | 0% |
| Iron 22.4mg | 0% |
| Potassium 2697.2mg | 0% |
Source of Calories