Name: Udon Noodle Salad
Yield: Makes 4 servings
Ingredients: 1 medium carrot, grated; 2 tablespoons white miso paste (found at health food stores); 1 clove garlic, chopped; 1 tablespoon rice wine (or apple cider) vinegar; 2 teaspoons sesame oil; Vegetable oil cooking spray; 1 tablespoon canola oil; 1/2 pound extra-firm tofu, drained well; 4 scallions, sliced in 2-inch segments; 2 cups broccoli florets; 1 cup frozen, shelled edamame, thawed and rinsed; 1/4 pound shiitake caps, sliced (about 1 cup); 1/4 pound cremini, sliced (about 1 cup); 2 cups nonfat chicken broth; 1/2 pound snap peas; 1/4 teaspoon salt; 1/4 teaspoon freshly ground black pepper; 1 package (8 ounces) buckwheat udon noodles, cooked as directed on package and drained

Forget deep-fried noodles: Miso dressing gives this hearty vegetable meal flavor minus the saturated fat.

Recipe information

Yield
Makes 4 servings

Ingredients

Dressing:

1 medium carrot, grated

2 tablespoons white miso paste (found at health food stores)

1 clove garlic, chopped

1 tablespoon rice wine (or apple cider) vinegar

2 teaspoons sesame oil

Salad:

Vegetable oil cooking spray

1 tablespoon canola oil

1/2 pound extra-firm tofu, drained well

4 scallions, sliced in 2-inch segments

2 cups broccoli florets

1 cup frozen, shelled edamame, thawed and rinsed

1/4 pound shiitake caps, sliced (about 1 cup)

1/4 pound cremini, sliced (about 1 cup)

2 cups nonfat chicken broth

1/2 pound snap peas

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 package (8 ounces) buckwheat udon noodles, cooked as directed on package and drained

Preparation

Combine all dressing ingredients with 1/4 cup water in a blender; set aside. Coat a large skillet or wok with cooking spray; heat over high heat and add 1 1/2 teaspoons oil. When oil is hot, cook tofu and scallions 1 minute, then turn tofu once; cook 1 to 2 minutes more. Transfer tofu to a cutting board, cut into 1/2-inch cubes and place in a bowl with scallions. Add remaining 1 1/2 teaspoons oil to skillet. Stir in broccoli, edamame and mushrooms. Reduce heat to medium; cook, stirring often, 3 to 4 minutes. Add broth. Cover and cook until vegetables are tender, 3 to 4 minutes. Remove from heat and stir in peas, salt and pepper. Add noodles and vegetable mixture to tofu mixture. Toss with dressing to coat.

Nutrition Per Serving

Per serving: 438 calories per serving

11.9 g fat

1 g saturated

61.1 g carbohydrates

8.2 g fiber

23 g protein

#### Nutritional analysis provided by Self