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Asian Tofu Salad

:  August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4 (40 votes)

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.


READER'S COMMENT:
"This salad is delicious! The tofu added a nice touch to it. We will definitely make this again! "
Asian Tofu Salad Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 3 tablespoons canola oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 2 teaspoons reduced-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon minced fresh ginger
  • 1/2 teaspoon salt
  • 1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
  • 8 cups mixed salad greens
  • 2 medium carrots, peeled, halved lengthwise and sliced
  • 1 large cucumber, chopped

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Preparation

  1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
  2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
  3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

Tips & Notes

  • Make Ahead Tip: The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.

Nutrition

Per serving: 236 calories; 16 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 16 g carbohydrates; 4 g added sugars; 11 g protein; 5 g fiber; 454 mg sodium; 749 mg potassium.

Nutrition Bonus: Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat , 1 1/2 Carbohydrate Servings


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Budget
Quick (total 30 min. or less)
Type of Dish
Main dish, vegetarian
Salad, main dish
Ethnic/Regional
Asian
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Publication
August/September 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
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