Udon Noodle Salad

Recipe Photo: Udon Noodle Salad
Author
Katie Kambridge
Source of Recipe
SELF | April 2009
Serves/Makes/Yields
4
Recipe Description

Forget deep-fried noodles: Miso dressing gives this hearty vegetable meal flavor minus the saturated fat.

Ingredients

Dressing:

1 medium carrot, grated

2 tablespoons white miso paste (found at health food stores)

1 clove garlic, chopped

1 tablespoon rice wine (or apple cider) vinegar

2 teaspoons sesame oil

Salad:

Vegetable oil cooking spray

1 tablespoon canola oil

1/2 pound extra-firm tofu, drained well

4 scallions, sliced in 2-inch segments

2 cups broccoli florets

1 cup frozen, shelled edamame, thawed and rinsed

1/4 pound shiitake caps, sliced (about 1 cup)

1/4 pound cremini, sliced (about 1 cup)

2 cups nonfat chicken broth

1/2 pound snap peas

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 package (8 ounces) buckwheat udon noodles, cooked as directed on package and drained  

 

Preparation
  1. Combine all dressing ingredients with 1/4 cup water in a blender; set aside.
  2. Coat a large skillet or wok with cooking spray; heat over high heat and add 1 1/2 teaspoons oil.
  3. When oil is hot, cook tofu and scallions 1 minute, then turn tofu once; cook 1 to 2 minutes more.
  4. Transfer tofu to a cutting board, cut into 1/2-inch cubes and place in a bowl with scallions.
  5. Add remaining 1 1/2 teaspoons oil to skillet.
  6. Stir in broccoli, edamame and mushrooms.
  7. Reduce heat to medium; cook, stirring often, 3 to 4 minutes.
  8. Add broth.
  9. Cover and cook until vegetables are tender, 3 to 4 minutes.
  10. Remove from heat and stir in peas, salt and pepper.
  11. Add noodles and vegetable mixture to tofu mixture.
  12. Toss with dressing to coat.  



     
Nutrition Information

Per serving: 438 calories per serving, 11.9 g fat, 1 g saturated, 61.1 g carbohydrates, 8.2 g fiber, 23 g protein

 

Type of Meal