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Meatless Monday: Tofu & Gingered Soba Noodles

I love soba noodles. The traditional Tokyo-style soba noodles have a ratio of 8 parts buckwheat to 2 parts whole wheat flour thus making them an excellent pasta choice for the health conscious.

Filled with flavor and super charged with antioxidants, I think this recipe is a keeper! If you don’t like tofu, I suppose you can stray from the “Meatless Monday” theme and substitute a grilled & cubed chicken breast instead.

Prep: 35 minutes, Total: 35 minutes, Serves 4


Scallions (1 bunch), separate greens & cut them into 2-inch lengths, thinly sliced lengthwise
1 inch ginger (about a square inch), peeled and sliced
2 garlic cloves, smashed
Canola oil, for grill pan
1 package (14 ounces) extra-firm tofu, drained and pressed with a couple of paper towels
Coarse salt and freshly ground pepper for seasoning
2 tablespoons reduced-sodium soy sauce, plus more for seasoning
6 ounces soba noodles
1 to 2 heads baby bok choy ( about 4 ounces), trimmed, thinly sliced on bias
6 ounces snow peas, trimmed, halved on the bias
1 red serrano chile, thinly sliced (optional)
1 teaspoon black sesame seeds

In a medium saucepan, combine scallion whites, ginger, garlic, and 8 cups water; bring to a boil.
Cover and reduce to a simmer. Cook until aromatic and flavorful, about 25 minutes.

Meanwhile, heat a grill pan over medium-high; lightly oil. Slice tofu in half and season with salt and pepper. Cook tofu in hot pan, turning to grill all sides, about 12 to 15 minutes total. Once grilled, remove from pan and let cool. Then, using a sharp knife, cut into small cubes and reserve.

Strain the scallion whites, ginger and garlic from broth with a slotted spoon and bring broth to a boil. Add soy sauce and soba noodles and cook according to package instructions.

About 2 to 3 minutes before the pasta is done, add bok choy, snow peas, and chile (if using). Cook until veggies are tender-crisp. Add more soy sauce, if desired.

Serve in shallow bowl with broth and top with tofu, scallion greens, and sesame seeds.

Total Calories: 298 Carb=36g Prot=16g Fat=12g

Until next time, keep Living Life Well!

John Aaron Villarreal

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