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Photo: Johnny Autry; Styling: Mary Clayton Carl Photo by: Photo: Johnny Autry; Styling: Mary Clayton Carl

Soba Noodles with Miso-Glazed Tofu and Vegetables

Soba noodles lose about 80% of their sodium when cooked in unsalted water. Rinse and drain the soba thoroughly after cooking to remove any lingering salt.

Cooking Light MAY 2013

  • Yield: Serves 4
  • Hands-on:22 Minutes
  • Total:22 Minutes

Ingredients

  • 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

Preparation

1. Combine 1 tablespoon canola oil and next 7 ingredients (through sesame oil) in a medium bowl, stirring with a whisk.

2. Cook noodles according to package directions; drain and rinse. Combine noodles and 1/4 cup miso mixture in a bowl; toss to coat.

3. 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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 346
  • Fat: 16.3g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 10.4g
  • Polyunsaturated fat: 4g
  • Protein: 20.1g
  • Carbohydrate: 36.8g
  • Fiber: 3.5g
  • Cholesterol: 0.0mg
  • Iron: 5.2mg
  • Sodium: 446mg
  • Calcium: 217mg
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Soba Noodles with Miso-Glazed Tofu and Vegetables recipe

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