High Protein Stir-Fried Noodles with Vegetables
Elevate your weeknight meals with this high protein stir-fried noodles with vegetables recipe, a vibrant and satisfying dish that's perfect for vegetarians and non-vegetarians alike. Featuring whole-grain or protein-enriched noodles paired with your choice of firm tofu or chicken breast, this protein-packed meal is brimming with colorful, crisp vegetables like broccoli, carrots, snap peas, and bell peppers. The stir-fry is brought to life with a flavorful sauce made from low-sodium soy sauce, hoisin, sesame oil, fresh ginger, and garlic, creating a balanced blend of savory, slightly sweet, and aromatic notes. Ready in just 30 minutes, it's an ideal option for a quick yet nutritious meal. Garnished with green onions and sesame seeds for an extra touch of freshness and crunch, this dish is as visually delightful as it is wholesome. Perfect for meal prep or serving hot from the wok, this recipe is a must-try for anyone seeking a healthy yet indulgent noodle stir-fry!
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Recipe Information
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)
Instructions
Cook the whole-grain or protein-enriched noodles according to the package instructions. Drain and set aside.
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.
In a small bowl, mix the soy sauce, hoisin sauce, sesame oil, grated ginger, and minced garlic. Set the sauce aside.
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.
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.
Return the cooked tofu or chicken to the skillet with the vegetables. Pour the prepared sauce over the mixture and toss to coat evenly.
Add the cooked noodles to the skillet and toss everything together until the noodles are well-coated in the sauce and heated through.
Garnish with chopped green onions and sesame seeds, if desired. Serve immediately and enjoy this protein-packed meal!
Nutrition Facts
Calories |
1924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.2 g | 94% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 2285 mg | 99% | |
| Total Carbohydrate | 244.2 g | 89% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 41.6 g | ||
| Protein | 83.8 g | 168% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1974 mg | 152% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 2697 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
