High Protein Tofu and Asparagus with Sesame Dressing
Who needs meat when you can have crispy, creamy sautéed tofu with every bite? This dish is a perfect balance of carbohydrates, protein and healthy fats.
Makes about 4 servings.
1/2 lb. firm tofu
1 T. peanut oil
1/2 lb. fresh asparagus
1/2 lb. thin noodles (buckwheat or whole wheat)
1 T. sesame seeds
2 scallions, cut diagonally
1/4 c. reduced-sodium soy sauce
1 T. tahini
1/4 tsp. red pepper flakes
• Prepare tofu: Slice ½ pound of tofu into 3 thin sections, place on 2-layer thick paper towel. Cover with paper towels and press to remove water. Slice tofu into one-inch cubes.
• Heat peanut oil in a large, non-stick skillet. Add tofu cubes and brown on all sides. Remove to paper towel to drain.
• Prepare dressing: In a bowl, mix together soy sauce, tahini and red pepper flakes.
• In a large pot, heat water for noodles. Cook until barely done, drain well, place in a large bowl, toss with the dressing.
• Wash asparagus stalks. Steam until barely tender. Cool and slice into 1-inch diagonals.
• Toss noodles, asparagus and tofu cubes together. Garnish with sesame seeds and green onion. Serve at room temperature or cold.
Nutritional Information per Serving: 247 calories, 12 g protein, 34 g carbohydrates, 7.5 g fat (1.2 g saturated), 0 mg cholesterol, 4.2 g fiber, 550 mg sodium.
