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Vegetable-Tofu Noodle Bowl
Recipe Tip
Tofu Alternative
Soy foods contain phytonutrients--plant nutrients that help promote good health. Try including tofu made from soy in place of animal proteins each week.
Source
Stop Dieting and Lose Weight from Prevention® (2003) p. 92
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Vegetable-Tofu Noodle Bowl

Tofu is anything but boring in this dish bursting with easy Asian flavor. From Prevention Healthy Cooking.
Prep Time:20 min
Start to Finish:1 hr 20 min
makes:4 servings

1tablespoon canola oil
8oz cremini mushrooms, finely chopped
2large carrots, finely chopped
2medium celery stalks, finely chopped
1medium onion, finely chopped
6large cloves garlic, finely chopped
2tablespoons finely chopped gingerroot
3tablespoons dry sherry
4cups organic or reduced sodium vegetable broth
1/4teaspoon salt
1cup snow peas, cut into julienne strips
4oz thin soba noodles, broken in half
8oz baked smoked tofu, cut into 1/4-inch cubes
4green onions, thinly sliced on the diagonal
1.In large saucepan or Dutch oven, heat oil over medium-high heat. Add mushrooms, carrots, celery, onion, garlic and gingerroot; cook, stirring frequently, 10 minutes or until vegetables are lightly browned.
2.Add sherry and cook 1 minute longer, stirring to loosen browned bits from pan. Add broth and salt. Heat to boiling; reduce heat. Cover; simmer 45 minutes, add snow peas during last 3 minutes.
3.Meanwhile, prepare soba noodles according to package directions. Drain and set aside.
4.Stir tofu, soba noodles and green onions into broth; simmer 3 minutes or until heated through.

Nutritional Information
1 Serving: Calories 250 (Calories from Fat 50); Total Fat 5g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 540mg; Total Carbohydrate 37g (Dietary Fiber 4g, Sugars 11g); Protein 12% Daily Value*: Vitamin A 150%; Vitamin C 15%; Calcium 8%; Iron 15Exchanges: 2 Starch; 0 Other Carbohydrate; 2 Vegetable; 1 Fat Carbohydrate Choices: 2 1/2 MyPyramid Servings: 1 tsp Fats & Oils, 1 3/4 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.
©Copyright 2008, Rodale, Inc.

 
 
 
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