🍜 Asian Pasta With Tofu, Shiitake Mushrooms, and Broccoli 🥦
History:
This delightful dish is a fusion of Asian and Italian cuisines, combining the flavors and textures of both worlds. The concept of pairing pasta with Asian ingredients likely evolved in the context of globalization and the growing popularity of cross-cultural cuisine.
Components:
- 8 oz (about 227g) of pasta (such as spaghetti or linguine)
- 1 cup of firm tofu, cubed
- 1 cup of shiitake mushrooms, sliced
- 2 cups of broccoli florets
- 3 cloves of garlic, minced
- 2 tablespoons of vegetable oil
- 2 tablespoons of soy sauce
- 1 tablespoon of oyster sauce (for umami flavor)
- 1 teaspoon of sesame oil (for a nutty aroma)
- 1/2 teaspoon of red pepper flakes (for some heat)
- Salt and pepper to taste
- Chopped green onions and sesame seeds for garnish
Preparation Steps:
-
Boil the Pasta:
- Cook the pasta according to the package instructions until it’s al dente. Drain and set aside.
-
Prepare the Tofu:
- In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.
- Add the tofu cubes and stir-fry until they turn golden brown and crispy. This should take about 5-7 minutes. Remove from the skillet and set aside.
-
Sauté Vegetables:
- In the same skillet, add another tablespoon of vegetable oil.
- Add the minced garlic and sliced shiitake mushrooms. Sauté for a few minutes until the mushrooms soften.
-
Add Broccoli:
- Add the broccoli florets to the skillet and stir-fry for an additional 3-4 minutes until they become tender-crisp.
-
Season and Combine:
- Return the cooked pasta and crispy tofu to the skillet with the vegetables.
- Drizzle with soy sauce, oyster sauce, and sesame oil.
- Add red pepper flakes for some heat, and season with salt and pepper to taste.
-
Toss and Garnish:
- Toss everything together until the pasta and tofu are coated with the flavorful sauce.
-
Serve:
- Serve your Asian pasta hot, garnished with chopped green onions and sesame seeds for added flavor and texture.
Preparation Time:
The estimated time to prepare this dish is around 30-40 minutes, making it a relatively quick and flavorful option for a weeknight dinner.
Enjoy your Asian Pasta with Tofu, Shiitake Mushrooms, and Broccoli! 🍜🥢🥦😋
Here are the approximate nutrition facts and some health information for Asian Pasta With Tofu, Shiitake Mushrooms, and Broccoli. Please note that these values can vary based on specific brands and portion sizes:
Nutrition Facts (Per Serving):
- Calories: Approximately 350-400 calories per serving (varies based on portion size and ingredients).
- Protein: About 15-20 grams (mainly from tofu).
- Carbohydrates: Around 50-60 grams (mostly from pasta and vegetables).
- Dietary Fiber: About 5-7 grams (mainly from broccoli and pasta).
- Fat: Roughly 10-15 grams (mainly from tofu and oil).
- Sodium: Approximately 600-800 milligrams (varies based on soy sauce and oyster sauce usage).
Health Information:
-
Protein: Tofu provides a good source of plant-based protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle maintenance and overall health.
-
Fiber: The broccoli and pasta provide dietary fiber, which aids in digestion and helps maintain a feeling of fullness.
-
Low Saturated Fat: This dish is relatively low in saturated fat, which is good for heart health.
-
Sodium: Be mindful of the sodium content, primarily from soy sauce and oyster sauce. If you need to reduce sodium intake, consider using reduced-sodium versions of these condiments.
-
Vegetables: The inclusion of broccoli and shiitake mushrooms adds vitamins, minerals, and antioxidants to the meal, contributing to a balanced diet.
-
Balance: This dish offers a balance of carbohydrates, protein, and healthy fats, making it a well-rounded meal.
Keep in mind that the specific nutrition content may vary depending on the brands and quantities of ingredients used, so it’s a good practice to check food labels for precise details if you have dietary concerns or restrictions. Enjoy your meal with this knowledge in mind! 😊🍽️
