Advertisement

Asian Slaw with Tofu & Shiitake Mushrooms

Spring 2003, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.8 (24 votes)

A simple slaw is given an Asian twist with bok choy, napa cabbage and a soy-wasabi dressing. The vibrant flavors and rich textures make this a great introduction to tofu for novices and skeptics.


Asian Slaw with Tofu & Shiitake Mushrooms Recipe

Makes: 4 servings, about 2 cups each

Active Time:

Total Time:

Ingredients

  • 1/4 cup reduced-sodium soy sauce
  • 2 1/2 tablespoons lemon juice
  • 1 teaspoon wasabi powder, (see Note)
  • 1 clove garlic, minced
  • 12 ounces firm silken tofu, drained and cut into 1/2-inch cubes
  • 4 cups lightly packed shredded napa cabbage, (see Ingredient note)
  • 2 cups lightly packed shredded bok choy, (see Ingredient note)
  • 2 tablespoons canola oil
  • 2 cups sliced shiitake mushroom caps
  • 2 teaspoons sesame oil

Preparation

  1. Whisk soy sauce, lemon juice, wasabi powder and garlic in a medium bowl. Gently stir in tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally.
  2. Place cabbage and bok choy in a large serving bowl.
  3. Drain the tofu, reserving the marinade. Heat canola oil in a large skillet or wok over medium-high heat. Add mushrooms and sesame oil; cook, stirring often, for 2 minutes. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
  4. Spoon the tofu mixture over cabbage. Add the reserved marinade to the pan and bring to a boil, stirring. Pour the hot marinade over the salad and toss gently to coat. Serve immediately.

Tips & Notes

  • Note: Wasabi, a fiery condiment similar to horseradish, is made from the root of an Asian plant. It is available, as both a paste and a powder, in specialty stores and Asian markets.
  • Ingredient Notes: Look for heads of napa that are tight, without any browned leaves.
  • The best bok choy has large dark green leaves and small white stems—more leaf and less stem makes for a less bitter taste.

Nutrition

Per serving: 178 calories; 12 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 9 g protein; 2 g fiber; 598 mg sodium; 330 mg potassium.

Nutrition Bonus: Vitamin C (63% daily value), Selenium (27% dv).

Carbohydrate Servings: 1/2

Exchanges: 2 vegetable, 1 medium-fat meat, 2 fat (mono)



More From EatingWell

Recipe Categories

Connect With Us

20 minute dinner recipes
Advertisement

EatingWell Magazine

more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner