- 2 1/2 tablespoons canola oil, divided
- 3 tablespoons rice vinegar
- 2 tablespoons white miso
- 1 tablespoon minced peeled ginger
- 1 tablespoon minced garlic
- 1 tablespoon lower-sodium soy sauce
- 1 1/2 teaspoons sugar
- 1 teaspoon dark sesame oil
- 4 ounces uncooked organic soba noodles
- 1 (14-ounce) package extra-firm tofu, drained
- 6 ounces shiitake mushrooms, stems discarded
- 1 pound asparagus spears, trimmed and cut into 1-inch pieces
- 1/4 cup thinly sliced green onions
- calories 346
- fat 16.3 g
- satfat 1.4 g
- monofat 10.4 g
- polyfat 4 g
- protein 20.1 g
- carbohydrate 36.8 g
- fiber 3.5 g
- cholesterol 0.0 mg
- iron 5.2 mg
- sodium 446 mg
- calcium 217 mg
How to Make It
Combine 1 tablespoon canola oil and next 7 ingredients (through sesame oil) in a medium bowl, stirring with a whisk.
Cook noodles according to package directions; drain and rinse. Combine noodles and 1/4 cup miso mixture in a bowl; toss to coat.
Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon canola oil to pan; swirl to coat. Cut tofu crosswise into 4 (1-inch-thick) slices. Add tofu to pan; cook 3 minutes on each side or until browned. Add 1 tablespoon miso mixture to pan; toss to coat. Remove tofu from pan; keep warm. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add mushrooms and asparagus to pan; sauté 4 minutes or until tender. Add remaining 2 tablespoons miso mixture to pan; toss to coat. Sprinkle with green onions. Arrange 1/2 cup noodle mixture in each of 4 bowls; top each serving with 1/2 cup vegetable mixture and 1 tofu steak.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.