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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Forget deep-fried noodles: Miso dressing gives this hearty vegetable meal flavor minus the saturated fat. Ingredients:
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 |
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 |
Directions:
1. 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.
2. Per serving: 438 calories per serving, 11.9 g fat, 1 g saturated, 61.1 g carbohydrates, 8.2 g fiber, 23 g protein Nutritional analysis provided by Self
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