High Protein Vegetable Chow Mein
Elevate your stir-fry game with this High Protein Vegetable Chow Mein, a nutritious and flavorful twist on the classic takeout favorite. Packed with vibrant vegetables like broccoli, carrots, snap peas, and bell peppers, this dish gets a protein boost from golden-browned tofu cubes and high-protein chow mein noodles. A rich, savory sauce made with low-sodium soy sauce, oyster sauce, and aromatic sesame oil ties everything together for a perfectly balanced bite. Ready in just 40 minutes, this recipe is ideal for quick weeknight dinners or meal prep. Garnish with green onions and toasted sesame seeds for a pop of fresh flavor and texture! Perfect for anyone seeking a protein-rich, plant-based meal without compromising on taste.
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Recipe Information
Ingredients
- 8 oz Chow mein noodles (preferably high-protein or whole wheat)
- 1 block (14 oz) Firm tofu
- 4 tbsp Soy sauce (low sodium)
- 2 tbsp Oyster sauce
- 2 tbsp Sesame oil
- 1 tbsp Cornstarch
- 3 Garlic cloves, minced
- 1 tsp Fresh ginger, minced
- 2 Carrots, julienned
- 2 Bell peppers, thinly sliced
- 2 cups Broccoli florets
- 1 cup Snap peas
- 3 Green onions, sliced
- 1 tbsp Toasted sesame seeds (optional, for garnish)
- 1 cup Water
- 2 tbsp Cooking oil (such as avocado or vegetable oil)
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top for 10-15 minutes. Then cut it into small cubes.
In a small bowl, mix 2 tablespoons of soy sauce, 1 tablespoon of water, and 1 tablespoon of cornstarch to create a marinade. Add the tofu cubes and let them marinate for 10 minutes.
Bring a large pot of water to a boil and cook the chow mein noodles according to package instructions. Once cooked, drain and set aside.
Heat 1 tablespoon of cooking oil in a large skillet or wok over medium-high heat. Add the marinated tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
In the same skillet or wok, add the remaining 1 tablespoon of cooking oil. Sauté the garlic, ginger, carrots, bell peppers, broccoli, and snap peas for 5-7 minutes, or until the vegetables are tender-crisp.
In a small bowl, mix the remaining 2 tablespoons of soy sauce, 2 tablespoons of oyster sauce, 2 tablespoons of sesame oil, and 1/2 cup of water to create the chow mein sauce.
Add the cooked noodles and tofu back into the skillet with the vegetables. Pour the chow mein sauce over the mixture and toss everything well to coat evenly. Cook for an additional 2-3 minutes, allowing the flavors to meld.
Garnish with sliced green onions and toasted sesame seeds, if desired. Serve hot and enjoy your high-protein vegetable chow mein!
Nutrition Facts
Calories |
1742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.1 g | 108% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3182 mg | 138% | |
| Total Carbohydrate | 188.2 g | 68% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 32.7 g | ||
| Protein | 89.3 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1034 mg | 80% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 2439 mg | 52% | |
*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.
