Asian Slaw with Tofu & Shiitake Mushrooms

From EatingWell: Spring 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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

4 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 40 minutes

Nutrition Profile

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

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.
Place cabbage and bok choy in a large serving bowl.
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.
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; 9 g protein; 2 g fiber; 598 mg sodium; 330 mg potassium.

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

1/2 Carbohydrate Serving

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