The tastes in this noodle dish are amazing. What’s even MORE amazing is that it’s crazy low in calories (only 271 calories / 5 Weight Watchers PointsPlus® per 1 pound /450 g plateful) leaving you lots of wiggle room for an extra glass of wine — or three!
A plateful of these noodles are really filling, and pretty much a complete meal in itself, though you could serve it with a light side salad, or a piece of grilled fish or grilled seafood such as calamari.
Using an air fryer helps to make it less work and skip the boatloads of oil often required in Asian-style dishes. If you don’t have an air fryer, you can lightly-grill or bake the tofu cubes and shrimp in the oven, and do the stir-fry in a large pot or wok.
You’re also about to be introduced to the wonderful world of Shirataki noodles: ridiculously low-cal noodles (40 calories per half pound / 225 g) that are no-cook to boot.
Most of the prep time is taken up by all the chopping required in a dish like this, perhaps making it a Friday or Saturday night dish, or a dish to make with a second pair of hands in the kitchen. But note that there’s several time-saving cheats in square brackets to eliminate most of the chopping work and prep time.
Serves: 6 x 1 pound (450 g) servings
Serving size: 1 pound (450 g)
- 2 pounds (1 kg) Shirataki Noodles
- 6 tablespoons Soy Sauce (low-sodium)
- 1½ tablespoon Fish sauce (Thai)
- 1 teaspoon Sesame Oil
- ½ teaspoon garlic powder
- 12 oz Tofu (extra-firm) (350 g)
- 5 oz Snow Peas (150 g)
- 1 Red Pepper (medium, sliced thinly)
- 1 Green Pepper (medium, sliced thinly)
- ¼ pound Mushroom (sliced thinly)
- 1 cup Water Chestnuts (sliced)
- 1 teaspoon Coriander paste (5 g)
- 3 tablespoons Lime Juice
- 2 teaspoons Lemon Grass Paste
- 4 tablespoons Rice Vinegar
- 12 oz Napa Cabbage (350 g)
- 2 Carrots (medium, shredded) (150 g)
- 4 Spring Onions (chopped, finely)
- 12 Shrimp (large, cooked)
- 6 tablespoons Thai Green Curry Paste
- If the shirataki noodles came packed in water, drain them in a sieve, rinse with fresh water, then place into a large jug or bowl with 2 cups (500 ml) of boiling water from the kettle along with 1 tablespoon of the soy sauce. Stir with a fork; set aside.
- Make a marinade from 3 tablespoons of the soy sauce (reserving the final 2 tablespoons for later use), fish sauce, sesame oil and garlic powder. Cut the tofu into cubes about 1 cm (1/2 inch) in size, put into bowl with this marinade, toss, set aside while you prep the next steps, tossing a few times during that time.
- Prepare the stir-fry veg from the snow peas down to the water chestnuts. (Optional: add some broccoli chopped into small pieces, fresh or frozen) Set this mixture aside. [Time-saving TIP: Skip this step entirely by using a bag of frozen, stir-fry mix.]
- Make the dressing by stirring together the coriander paste, lime juice, lemon grass paste, 4 tablespoons of the Thai Green Curry Paste, and 2 tablespoons of the rice vinegar (reserving 2 tablespoons for later use); set aside.
- Make the fresh veg base from the shredded cabbage, the washed, peeled and shredded carrot and the finely chopped spring onion. Set aside. (Optional: add some fresh chopped cucumber.) [Time-saving TIP: Skip this step entirely by using a bag of coleslaw mix.]
- If you are using an air fryer like the Actifry®, spray the bottom of the bowl lightly with cooking spray (leave the paddle in); remove the tofu cubes with a slotted spoon from the marinade, and put in bowl. Spray the cubes lightly, then cook for about 12 to 13 minutes until they start to crisp (no need to turn). Tip out into a bowl or onto a plate, covered to keep warm.
- OR If you are using an air fryer like the Phillips AirFryer®, remove the tofu cubes with a slotted spoon from the marinade, and spread out on a plate. Spray them lightly with cooking spray, arrange them in the air fryer, then cook for about 12 to 13 minutes until they start to crisp, turning half way through. Tip out into a bowl or onto a plate, covered to keep warm.
- When the tofu cubes are done, repeat the above step with the shrimp, cooking for just 5 minutes. Remove and set aside, covered to keep warm.
- Make a stir-fry sauce with the following: the left-over tofu marinade, the remaining 2 tablespoons of rice vinegar, and the remaining 2 tablespoons of Thai Green Curry Paste (optional: ½ teaspoon chile flake for some added heat.) Stir briefly to blend, then empty into the Actifry bowl. Tip the stir-fry veg in, spray lightly with cooking spray, then cook for 5 minutes. (If you are not using an Actifry, do this step in a wok or large pot.)
- In the largest bowl or pot you have, put: the drained noodles, the dressing, the tofu cubes, the stir-fry veg, any sauce remaining off the stir-fry veg, and the fresh veg. Toss with tongs (some of the ingredients may still be hot.) Then put the shrimp on top to serve. If dividing by 6, each person gets 2 shrimp.
If you don’t have any air fryer at all, you could cook the tofu and the shrimp in a non-stick frying pan, stirring constantly. You may need to add a few tablespoons of oil to the frying pan for each. You could do the assembled stir fry in a wok; again, with additional oil added.
2 pounds (1 kg) of Shirtaki noodles is 4 bags of House Foods brand, drained.
Instead of the 1/2 teaspoon of garlic powder, you can use two cloves of fresh garlic, peeled and minced.
Slice the snow peas lengthwise in half or thirds.
Use half a Napa cabbage, cut in half lengthwise then shredded. Or, use the same amount of another cabbage.
1 cup (135g / 4.75oz ) of drained, sliced water chestnuts = 1 x 225ml (7.5oz) can.
Coriander paste comes in a tube. Instead of coriander paste, you can use 2 tablespoons (10 g) Coriander (fresh, chopped) .
Makes 2.75 kg (6 pounds in total). There are a total of 30 Weight Watchers PointsPlus® points in the recipe.
Divided by 6, that’s 6 x 1 pound (450 g) servings at 5 Weight Watchers PointsPlus® (271 calories) per serving.
For a peanuty-flavour, you can add to the stir-fry sauce PB2® peanut butter powder (1 point / 45 calories per 2 tablespoons / 12 g.) Additional optional extras such as the broccoli, cucumber, chile flake, etc, do not affect the points. You can add at any point of the way more fish sauce, soy sauce, rice vinegar, etc, without affecting the points as well.
Mind the sodium, though. As with many Asian-style dishes, this is not necessarily a low-sodium recipe. You can mitigate the amount of sodium in it by using low-sodium soy sauce, and unseasoned (i.e. plain) rice vinegar.
* Nutrition info provided by http://caloriecount.about.com
* PointsPlus™ calculated by hotairfrying.com. Not endorsed by Weight Watchers® International, Inc, which is the owner of the PointsPlus® registered trademark.
* Actifry™ is a registered trademark of SEB, France.
* Airfryer™ is a registered trademark of Koninklijke Philips N.V.