Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

March 29, 2016

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Vegetable Lo Mein

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Pack your dinner with vegetables using this American version of the classic Chinese dish.

Makes 4 servings


1 (8-ounce) package udon noodles
3 tablespoons reduced-sodium soy sauce, divided
1 tablespoon rice vinegar
1 tablespoon plus 2 teaspoons arrowroot
8 ounces extra-firm tofu, pressed and cut into 1/4-inch slabs
1 cup vegetable broth, divided
3 tablespoons hoisin sauce
1/2 teaspoon chili puree with garlic
1 tablespoon grated fresh ginger
3 garlic cloves, minced
1 red bell pepper, thinly sliced
2 celery stalks, thinly sliced on a diagonal
1 cup broccoli florets
1 cup sugar snap peas


Cook the udon noodles according to package directions. Drain and set aside. In a large bowl, combine 2 tablespoons soy sauce, vinegar, and 2 teaspoons arrowroot. Mix well, add the tofu, and mix gently. Let stand for 15 minutes. Preheat oven to 375 F.

In a measuring cup, combine the remaining 1 tablespoon soy sauce, 1 tablespoon arrowroot, 1/2 cup broth, hoisin sauce, and chili puree. Mix well and set aside.

Place tofu on a baking sheet. Bake until light brown, about 30 minutes, turning once. Remove tofu and set aside.

Heat 1/4 cup broth in the wok. Add the ginger and garlic and stir-fry for 30 seconds. Add the bell pepper, celery, and broccoli. Stir-fry for 1 minute. Pour in the remaining 1/4 cup broth, cover and steam vegetables for 2 to 3 minutes. Add the sugar snap peas, cover, and steam for 1 to 2 minutes. Add the tofu and stir-fry for 1 minute. Pour in the sauce and turn to coat the tofu and vegetables. Add the cooked udon noodles and turn to cover the noodles with sauce. 

Per serving:

Calories: 314; Fat: 4.8 g; Saturated Fat: 0.6 g; Calories from Fat: 12.8%; Cholesterol: 0 mg; Protein: 16.1 g; Carbohydrate: 56.8 g; Sugar: 62 g; Fiber: 6.8 g; Sodium: 873 mg; Calcium: 160 mg; Iron: 3.7 mg; Vitamin C: 72.3 mg; Beta-Carotene: 850 mcg; Vitamin E: 1.5 mg

Source: The Get Healthy, Go Vegan Cookbook, by Neal Barnard, M.D.; Recipe by Robyn Webb

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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