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.

Ivy Manning
Recipe by Cooking Light May 2013

Gallery

Johnny Autry; Styling: Mary Clayton Carl

Recipe Summary

hands-on:
22 mins
total:
22 mins
Yield:
Serves 4
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Ingredients

Ingredient Checklist

Directions

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

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  • 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.

Chef's Notes

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.

Nutrition Facts

346 calories; fat 16.3g; saturated fat 1.4g; mono fat 10.4g; poly fat 4g; protein 20.1g; carbohydrates 36.8g; fiber 3.5g; cholesterolmg; iron 5.2mg; sodium 446mg; calcium 217mg.