Soba Salad with Asian Vegetables and Golden Tofu

Craving pasta? Try this dish of soba noodles and veggies.

Total Time: 48 min.
Prep Time: 15 min.
Cooking Time: 18 min.
Yield: 6 servings
Ingredients for Salad Dressing:
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. raw honey
2 Tbsp. 100% orange juice
3 Tbsp. rice wine vinegar
1-inch fresh ginger, peeled, finely chopped
1 Tbsp. sesame oil
Ingredients for Salad:
3 oz. dry soba noodles (or whole wheat spaghetti)
1 Tbsp. olive oil
1 lb. firm tofu, cut into bite-sized cubes
3 cups broccoli florets, steamed
1 cup frozen baby peas, cooked
1 (15-oz.) can baby corn, drained, chopped
1 (8-oz.) can sliced water chestnuts, drained
¼ cup sliced green onions
3 cups shredded red cabbage
Preparation for Salad Dressing:
1. Combine soy sauce, honey, orange juice, vinegar, ginger, and oil in a small bowl; whisk to blend. Set aside.
2. Heat oil in a medium nonstick skillet over medium heat.
3. Add tofu; cook, stirring frequently, for 5 minutes on each side, or until golden. Remove from heat.
4. Add tofu, broccoli, peas, corn, water chestnuts, cabbage, green onions, and dressing to noodles; toss gently to blend.
5. Divide evenly among six serving plates.
Nutritional Information (per serving):

Calories: 240

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 438 mg

Carbohydrate: 31 g

Fiber: 4 g

Sugar: 9 g

Protein: 13 g

Mexi-Cal Tacos

These versatile tacos are made with tofu, but feel free to swap in your favorite protein!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings
Ingredients:
2 Tbsp. nonfat plain yogurt
3 Tbsp. fresh lime juice, divided use
2 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
1 medium onion, chopped, divided use
1 medium jalapeño, seeds removed, chopped (optional)
2 Tbsp. olive oil
1 cup assorted vegetables (like sliced mushrooms, spinach, or marinated cactus)
1 (14-oz.) package firm tofu, crumbled
3 cloves garlic, crushed
1 tsp. chili powder (or chipotle seasoning, habañero seasoning, or cumin)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded romaine lettuce
Fresh cilantro leaves (for garnish; optional)
4 lime wedges (for garnish; optional)
Preparation:
1. Combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
2. Combine tomato, ¼ onion, jalapeño (if desired), and remaining 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add remaining ¾ onion; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add vegetables; cook, stirring frequently, for 4 to 5 minutes or until crisp.
6. Add tofu, garlic, and chili powder; cook, stirring frequently, for 3 to 4 minutes, or until tofu is lightly browned and vegetables are tender-crisp.
7. Add remaining 1 Tbsp. lime juice; reduce heat to medium-low and bring to a gentle boil. Remove from heat.
8. Top tortillas evenly with lettuce and tofu mixture.
9. Drizzle with yogurt sauce; garnish with cilantro leaves and lime wedge. Serve with tomato salsa.

Nutritional Information (per serving):

Calories: 271

Fat: 13 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 234 mg

Carbohydrate: 26 g

Fiber: 3 g

Sugar: 5 g

Protein: 13 g