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Healthy Recipe: Asian Noodle Salad with Grilled Tofu or Chicken

NoodlesForget boring spaghetti with tomato sauce! This kid-tested recipe is a refreshing switch from the usual pasta dinner. Not only that, it's super-easy to make and it's good for you! It's got veggies (of course, you can always throw in more), peanuts (providing protein and healthy fats), and plenty of staying power. Use whole grain noodles for extra fiber and to avoid that "blood sugar spike" so many feel after eating pasta.

Boiling the veggies with the pasta saves a lot of time (and cleanup) in this yummy one-dish meal.

You will need:

1 lb firm or extra firm tofu, or 1 lb boneless chicken breast, either one sliced in bite-sized chunks

1 bottle Drew's Asian Marinade & Dipping Sauce, or your favorite Asian sauce or peanut sauce

8.8 oz package Udon or Soba noodles (look for those with at least 4 grams of fiber per serving)

1 bunch of greens such as spinach, collards, kale, chard, etc., chopped

1 red bell pepper, cut in strips

1/4 cup coarsely chopped peanuts

2 Tbsp. chopped scallions (optional)

1. Marinate tofu or chicken in about in 5 fl. oz. of marinade. Total marinating time can be from 20 minutes to 2 hours.

2. Meanwhile, boil water for noodles.

3. Add chopped greens, along with the noodles, to the boiling water. Cook according to noodle package directions.

4. Two minutes before boiling time ends, add the pepper strips to the water. Do not overcook.

5. Drain pasta and vegetables and set aside. (To prevent the noodles from sticking together, keep mixture in cool water until ready to use.)

6. Broil or grill tofu or chicken until the edges start to brown. As it cooks, add more of the marinade and turn tofu over 2 or 3 times.

7. Drain noodle mixture and transfer to a large bowl. Add the tofu or chicken and the remaining marinade in the jar (plus any leftover from the tofu marinade, but NOT the chicken marinade!!! Marinade from the chicken MUST be well-cooked to prevent foodborne illness.). Toss well and top with peanuts and scallions. Serve immediately.

 
TIP: Any vegetables may be substituted for the greens and pepper. Use your imagination!

 

February 23, 2005 | Permalink

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