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Asian Slaw with Tofu & Shiitake Mushrooms

Provided by EatingWell.com

A simple slaw is given an Asian twist with bok choy, napa cabbage and a soy-wasabi dressing. The vibrant flavors and rich textures make this a great introduction to tofu for novices and skeptics.

 

Asian Slaw with Tofu & Shiitake Mushrooms

 

 

 

 


RECIPE OVERVIEW

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

 

INGREDIENTS

1/4 cup reduced-sodium soy sauce

2 1/2 tablespoon lemon juice

1 teaspoon wasabi powder, (see Note)

1 clove garlic, minced

12 ounces firm silken tofu, drained and cut into 1/2-inch cubes

4 cups lightly packed shredded napa cabbage, (see Ingredient note)

2 cups lightly packed shredded bok choy, (see Ingredient note)

2 tablespoon canola oil

2 cups sliced shiitake mushroom caps

2 teaspoons sesame oil

 

COOKING DIRECTIONS

Step 1
Whisk soy sauce, lemon juice, wasabi powder and garlic in a medium bowl. Gently stir in tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally.

Step 2
Place cabbage and bok choy in a large serving bowl.

Step 3
Drain the tofu, reserving the marinade. Heat canola oil in a large skillet or wok over medium-high heat. Add mushrooms and sesame oil; cook, stirring often, for 2 minutes. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.

Step 4
Spoon the tofu mixture over cabbage. Add the reserved marinade to the pan and bring to a boil, stirring. Pour the hot marinade over the salad and toss gently to coat. Serve immediately.

 

RECIPE TIPS

 

Ingredient Notes: Look for heads of napa that are tight, without any browned leaves.

 

Note: Wasabi, a fiery condiment similar to horseradish, is made from the root of an Asian plant. It is available, as both a paste and a powder, in specialty stores and Asian markets.

 

The best bok choy has large dark green leaves and small white stems—more leaf and less stem makes for a less bitter taste.

 

NUTRITION INFO

Per serving
Calories: 178
Carbohydrates: 11g
Fat: 12g
Protein: 9g
Dietary Fiber: 2g
Saturated Fat: 1g
Monounsaturated Fat: 6g
Cholesterol: 0mg
Potassium: 330mg
Sodium: 598mg
Exchanges: 2 vegetable, 1 medium-fat meat, 2 fat (mono)
Carbohydrate Servings: 1/2

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Shopping List
  • 1. 1/4 cup reduced-sodium soy sauce
  • 2. 2 1/2 tablespoon lemon juice
  • 3. 1 teaspoon wasabi powder, (see Note)
  • 4. 1 clove garlic, minced
  • 5. 12 ounces firm silken tofu, drained and cut into 1/2-inch cubes
  • 6. 4 cups lightly packed shredded napa cabbage, (see Ingredient note)
  • 7. 2 cups lightly packed shredded bok choy, (see Ingredient note)
  • 8. 2 tablespoon canola oil
  • 9. 2 cups sliced shiitake mushroom caps
  • 10. 2 teaspoons sesame oil
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