Teriyaki-Style Noodles With Tofu

With zero saturated fat and plenty of protein, this meal-in-a-bowl is one stop on the road to clearer arteries.

This rich, Japanese-style broth, flavored with vibrant fresh herbs, ginger, and garlic, peps up firm tofu and long strands of earthy buckwheat noodles.

Preparation time: 15 minutes
Cooking time: 10 minutes

You Will Need
5 ounces soba (Japanese buckwheat noodles)
2 cups mixed vegetables (asparagus tips, broccoli, carrots, cauliflower, or green beans)
1/3 cup reduced-sodium soy sauce
1 1/4 cups vegetable broth
4 tablespoons rice wine (sake or mirin) or dry sherry
10 ounces firm light tofu, diced
2 spring onions, chopped
1 fresh red chili, seeded and chopped
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh cilantro
1 large garlic clove, crushed
1/2 teaspoon grated fresh ginger

What to Do
1. Bring a large saucepan of water to a boil and cook the soba noodles according to package instructions, or until al dente, about 6 minutes.

2. Meanwhile, cut all of the mixed vegetables into bite-sized pieces. Add to the simmering pasta for the final 3-4 minutes of cooking.

3. Drain the pasta and vegetables in a large colander. Place all remaining ingredients in the empty saucepan and return it to the heat. Heat until simmering, then reduce to low. Return the pasta and vegetables to the pan, and cook very briefly until they are reheated.

4. Serve in deep soup bowls, with a spoon to drink the broth and a fork or chopsticks for picking up the solid ingredients.

Serves 2

Some More Ideas:

• Replace the tofu with 8 ounces peeled, cooked shrimp or diced, cooked chicken or turkey (without the skin).

Each serving provides: Calories 317, fat 2 g, saturated fat 0 g, cholesterol 0 mg, sodium 1,842 mg, carbohydrates 56 g, fiber 6 g, protein 21 g.

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