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Sunday, July 21, 2013

Sesame Toasted Tofu with Soba Noodles

Going a bit vegan, but with a lot of taste and some Asian inspiration that will ensure the meat isn't missed for this main course.  As with most Asian recipes, the sodium is high.  Make sure you drink your water for the day and go for some low sodium dishes for the remainder of your meals.  





Sesame Toasted Tofu with Buckwheat Soba Noodles (makes 6 servings)
  Prep and ingredients: 
   
Tofu

Organic Extra Firm Tofu: 14 ounce package
Rice Wine Vinegar: 1/4 cup
Honey: 2 tablespoon
Low Sodium Soy Sauce: 1/4 cup
Roasted Sesame Seeds: 3 tablespoons
Organic Whole Oat Flour: 3 tablespoons
Olive Oil: 2 tablespoons

Soba

Whole Buckwheat Soba Noodles: 11 ounces
Ginger Root: 1 tablespoon diced
2 Minced Garlic Cloves 
Low Sodium Soy Sauce: 2 tablespoons
Rice Wine Vinegar: 1 tablespoon
Juice of half a lemon
Organic Vegetable Broth: 1 cup
Corn Starch: 1 teaspoon mix in 3 tablespoons of water  




  Little bit more prep work on this recipe than usual, but nothing too complicated.  First, remove tofu from package and put in the center of a plate.  Place another flat plate on top with something heavy, like the Completed Works of Shakespeare, on top of that.  You are pressing the tofu to remove excess liquid and help to keep the tofu from crumbling during cooking.  While Shakespeare is doing his work, prepare the marinade.  Add 1/4 cup of soy sauce, 1/4 cup of rice wine vinegar and 2 tablespoons of honey to a large Ziploc bag and mix thoroughly.  After about 10 minutes, slice the tofu into inch wide blocks and add them to the marinade.  Make sure all the tofu gets drenched with the marinade and then put in the fridge until time to cook it.  
Next, take the 3 tablespoons of sesame seeds and grind them up in a blender or food processor.  The result should look like flour.  Mix the ground sesame seeds with the oat flour and set aside.
Boil the soba noodles in a large pot until soft, about ten minutes.  Drain in a colander and rinse with cold water to stop the cooking process.  
Now, if you have a wok, or better yet, two woks, this is the time to break them out.  If not, use large nonstick pans.  Put 2 tablespoon of olive oil in one of the woks and heat on medium.  While the oil is getting hot, take out the marinaded tofu and roll them in the flour-sesame mixture until covered on all sides.  Put the floured tofu in the oil and cook, turning as they get brown.  Once they are golden brown on all sides, remove from the oil.  The Tofu is ready.
While the tofu is doing its thing, add the remaining ingredients under Soba to a wok and heat until bubbling.  Then, add the Soba noodles and stir-fry until liquid has dissipated and noodles are coated with sauce.
Serve with a vegetable of your choice and enjoy.
   


 Calories 364 per Serving
Total Fat: 11.4 g
sat fat: 1g
Cholesterol: 0 mg
Sodium: 1576.7 mg
Carbohydrates: 45.2g
fiber: 4.3 g
sugar: 6.5 g
Protein: 18.1 g

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