Udon Noodle Salad
Forget deep-fried noodles: Miso dressing gives this hearty vegetable meal flavor minus the saturated fat.
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
- Combine all dressing ingredients with 1/4 cup water in a blender; set aside.
- Coat a large skillet or wok with cooking spray; heat over high heat and add 1 1/2 teaspoons oil.
- When oil is hot, cook tofu and scallions 1 minute, then turn tofu once; cook 1 to 2 minutes more.
- Transfer tofu to a cutting board, cut into 1/2-inch cubes and place in a bowl with scallions.
- Add remaining 1 1/2 teaspoons oil to skillet.
- Stir in broccoli, edamame and mushrooms.
- Reduce heat to medium; cook, stirring often, 3 to 4 minutes.
- Add broth.
- Cover and cook until vegetables are tender, 3 to 4 minutes.
- Remove from heat and stir in peas, salt and pepper.
- Add noodles and vegetable mixture to tofu mixture.
- Toss with dressing to coat.
Per serving: 438 calories per serving, 11.9 g fat, 1 g saturated, 61.1 g carbohydrates, 8.2 g fiber, 23 g protein