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Seared Tofu-and-Soba Noodle Salad

Yield 4 servings (serving size: 1 1/2 cups lettuce, 1 cup noodles, 2 tofu slices, 2 tablespoons onion)

Ingredients

  • 2 (12.3-ounce) packages reduced-fat firm tofu, drained
  • 1/4 cup rice vinegar
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons sugar
  • 1 tablespoon sesame oil
  • 2 teaspoons grated peeled fresh ginger
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 6 cups chopped romaine lettuce
  • 4 cups cooked soba (about 8 ounces uncooked buckwheat noodles)
  • 1/2 cup chopped green onions

Nutrition Information

  • calories 398
  • caloriesfromfat 22 %
  • fat 9.7 g
  • satfat 1.5 g
  • monofat 4.5 g
  • polyfat 3.1 g
  • protein 22.3 g
  • carbohydrate 52.8 g
  • fiber 1.8 g
  • cholesterol 0.0 mg
  • iron 4 mg
  • sodium 961 mg
  • calcium 117 mg

How to Make It

  1. Cut each block of tofu in half lengthwise. Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally.

  2. Combine vinegar and the next 6 ingredients (vinegar through black pepper) in a jar; cover tightly, and shake vigorously. Set aside.

  3. Heat olive oil in a large nonstick skillet over medium-high heat. Add tofu slices; cook 5 minutes on each side or until lightly browned. Cut each tofu slice in half lengthwise. Arrange lettuce on a platter; top with noodles, tofu slices, and onions. Drizzle with dressing.