Oriental Mushroom and Tofu Stir Fry with Linguine ๐
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total Time: 1 hour
Servings: 6
Description:
This savory Oriental Mushroom and Tofu Stir Fry with Linguine recipe is the star of this week’s ‘Slim Lines’ column in the Thursday magazine. Bursting with earthy mushrooms, creamy tofu, and vibrant bell peppers, this dish is not only delicious but also perfect for those aiming to maintain a healthy lifestyle. Packed with nutrients and flavors, it’s an ideal choice for lunch or a quick snack. With a cooking time of under an hour, it’s a convenient option for busy weekdays.
Ingredients:
- 230g portabella mushrooms
- 230g shiitake mushrooms
- 230g button mushrooms
- 1 onion
- 1 tbsp olive oil
- 4 cloves garlic
- 1 1/2 tsp dried dill weed
- 1 tsp salt
- 1/4 tsp black pepper
- 230g soft tofu
- 1 cup low-fat sour cream
- 1 tbsp all-purpose flour
- 230g linguine
- 1 cup skim milk
- 1 yellow bell pepper
Nutritional Information (per serving):
- Calories: 139.7
- Fat: 7.4g
- Saturated Fat: 3.4g
- Cholesterol: 16.3mg
- Sodium: 432.4mg
- Carbohydrates: 12.9g
- Fiber: 1.8g
- Sugar: 2.9g
- Protein: 7.4g
Instructions:
| Step | Description |
|---|---|
| 1 | Heat olive oil in a sautรฉ pan or wok over medium heat. |
| 2 | Add minced garlic and sliced onion to the heated oil. |
| 3 | Sautรฉ for 5-7 minutes until the raw smell of garlic dissipates and the onion becomes translucent. |
| 4 | Add sliced mushrooms (keeping aside a few mushroom slices for garnish) to the pan. |
| 5 | Cook for about 10 minutes or until the mushrooms are tender, stirring occasionally. |
| 6 | Stir in dried dill weed, salt, and black pepper, mixing well with the mushrooms. |
| 7 | While the mushrooms are cooking, combine soft tofu, low-fat sour cream, all-purpose flour, and skim milk in a blender. |
| 8 | Cover the blender and blend on medium speed until the mixture becomes smooth and creamy. |
| 9 | Pour the tofu mixture over the cooked mushroom mixture in the pan. |
| 10 | Cook over medium heat, stirring constantly, until the mixture thickens, about 5-7 minutes. |
| 11 | Meanwhile, cook linguine according to package instructions until al dente. |
| 12 | Drain the linguine and transfer it to a serving platter. |
| 13 | Pour the mushroom and tofu mixture over the hot linguine, spreading it evenly. |
| 14 | Sprinkle some grated orange peel over the top for added flavor. |
| 15 | In a separate pan, sautรฉ sliced yellow bell pepper in 2 teaspoons of olive oil until tender. |
| 16 | Arrange the sautรฉed bell pepper slices on top of the linguine mixture. |
| 17 | For a pop of color, garnish the platter with a few slices of fresh orange before serving. |
Tips:
- For a spicy kick, add a pinch of red pepper flakes to the tofu mixture.
- Feel free to customize the recipe by adding your favorite vegetables such as broccoli or snap peas.
- Use whole wheat linguine for a healthier option with added fiber.
- Garnish with chopped fresh parsley or cilantro for a burst of freshness.
- Serve with a side of steamed greens or a crisp salad for a complete meal.
Indulge in this flavorful Oriental Mushroom and Tofu Stir Fry with Linguine that’s both satisfying and nourishing, making it a perfect addition to your weekly meal rotation. Enjoy the blend of textures and flavors in this delightful dish that’s sure to become a household favorite!
