Rating: 4 stars
11 Ratings
  • 1 star values: 2
  • 2 star values: 0
  • 3 star values: 0
  • 4 star values: 2
  • 5 star values: 7

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

Credit: 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; iron 5.2mg; sodium 446mg; calcium 217mg.
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