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Asian Tofu Salad

Provided by EatingWell.com

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.

 

Asian Tofu Salad

 

 

 

 


RECIPE OVERVIEW

Serves
4
Prep Time
25 min.
Total Time
25 min.
Nutrition Profile: Diabetes Appropriate   Gluten Free Diet   Healthy Weight   Heart Healthy   High Calcium   High Fiber   High Potassium   Low Calorie   Low Carb   Low Cholesterol   Low Sat Fat   Low Sodium  

 

INGREDIENTS

3 tablespoon canola oil

2 tablespoon 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 p 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

 

COOKING DIRECTIONS

Step 1
Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.

Step 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.

Step 3
Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

 


MAKE AHEAD TIP

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

 

NUTRITION INFO

Per serving
Calories: 237
Carbohydrates: 16g
Fat: 16g
Protein: 11g
Dietary Fiber: 5g
Saturated Fat: 2g
Monounsaturated Fat: 8g
Cholesterol: 0mg
Potassium: 749mg
Sodium: 454mg
Exchanges: 3 vegetable, 1 medium-fat meat, 2 fat , 1 1/2 Carbohydrate Servings
Carbohydrate Servings: 1 1/2

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Shopping List
  • 1. 3 tablespoon canola oil
  • 2. 2 tablespoon rice vinegar
  • 3. 1 tablespoon honey
  • 4. 2 teaspoons reduced-sodium soy sauce
  • 5. 1 teaspoon toasted sesame oil
  • 6. 1 teaspoon minced fresh ginger
  • 7. 1/2 teaspoon salt
  • 8. 1 14-ounce p extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
  • 9. 8 cups mixed salad greens
  • 10. 2 medium carrots, peeled, halved lengthwise and sliced
  • 11. 1 large cucumber, chopped
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