Want a high-protein lunch idea to mix up your weekly meal prep?
Whether you’ve completely cut out meat from your diet or you just want to try reducing it, these delicious teriyaki noodles with crispy tofu will hit the spot and keep you full for the rest of the day.
Packed with sizzling flavour, plenty of veggies, and a load of plant-based protein, this is a nutritious, macro-friendly option to keep your lunchtime fresh.
Ingredients
70ml soy sauce 2 tbsp. brown sugar 1 tsp. ginger (finely chopped) 1 tsp. garlic (finely chopped) 1 tsp. sesame seed oil 1 tbsp. honey 3 tbsp. mirin (can be swapped for rice wine vinegar) 2 tsp. corn flour (mixed with a splash of cold water)
1 block tofu 3 tbsp. soy sauce 50g corn flour - 1 tbsp. coconut oil
1 tbsp. coconut oil 1 carrot (cut into matchsticks) 1 broccoli (florets cut from stem) 4 nests of egg noodles To garnish: spring onions (chopped)
Instructions
First, make the teriyaki sauce by mixing the soy sauce, brown sugar, garlic, ginger, sesame seed oil, honey, mirin (or rice wine vinegar), and corn flour mixture together in a small bowl. Stir well so that all the ingredients combine evenly.
Next, add 3 tablespoons of soy sauce and 50g of corn flour to two separate bowls. Dice your tofu, then dip each piece in soy sauce, then corn flour, making sure each bit is coated before setting aside.
Heat the coconut oil in a non-stick pan or wok, then add coated tofu to the pan to cook, stirring and flipping every 1-2 minutes, until crispy and golden brown. Remove and set aside.
Boil a large saucepan of water and cook your egg noodles according to pack instructions.
Then, heat the remaining coconut oil in your pan and add the carrot and broccoli. Stir fry for 5 minutes, until slightly soft, then remove from the pan.
Add your teriyaki sauce to the pan and cook on a low heat until the sauce starts to bubble and thicken. Once you’re happy with the consistency of the sauce, add the drained egg noodles to the pan. Toss the noodles to coat in teriyaki sauce, then add in the carrot and broccoli, and toss to combine.
Divide teriyaki noodles between 4 meal prep boxes, serve crispy tofu on top, and garnish with spring onions. You’re all set!
| calories 462 kcal |
| totalFat 14g |
| totalCarbohydrates 67g |
| protein 17g |
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