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Vietnamese tofu and noodle salad

An exciting layered salad combines crisp vegetables flavoured with fresh herbs, noodles and marinated grilled tofu. The tofu is best prepared several hours in advance as longer marinating will enhance the delicious flavour.

Vietnamese tofu and noodle salad
Low Fat No Fat Asian Cooking
Vietnamese tofu and noodle salad

Ingredients

500 g (1 lb) firm tofu, drained
3½ cups (300 g) bean sprouts, trimmed
4 cups (200 g) shredded Asian greens, such as bok choy
¼ cup (15 g) chopped fresh coriander (cilantro) leaves
½ cup (7 g) chopped fresh basil
freshly squeezed juice of 2 limes
2 teaspoons caster (superfine) sugar
200 g (7 oz) snow peas (mangetout)
250 g (8 oz) dried rice stick noodles
2 tablespoons olive oil
½ cup (80 g) unsalted peanuts, chopped
½ telegraph (long) cucumber, halved lengthwise and cut into matchsticks

MARINADE

2 long green chillies, seeded and sliced
2 cloves garlic, thinly sliced
6 spring onions (scallions), thinly sliced
⅓ cup (80 ml) salt-reduced soy sauce
finely grated zest of 2 limes
1 teaspoon sesame oil
⅓ cup (80 ml) dry sherry

Preparation

  1. Slice the tofu into 3 cm (1¼ inch) thick slices and lay flat in a non-metallic dish.
  2. In a separate bowl mix together all of the marinade ingredients. Add to the tofu, turning to coat.
  3. Cover with plastic wrap and set aside for at least 30 minutes.
  4. Meanwhile, combine the bean sprouts, Asian greens, coriander and basil in a large serving dish.
  5. Sprinkle with the lime juice and half of the sugar.
  6. Blanch the snow peas in a saucepan of boiling water, then refresh immediately under cold running water.
  7. Drain well and scatter over the greens.
  8. Cook the noodles according to the packet instructions.
  9. Drain well, set aside and keep warm.
  10. Preheat a grill (broiler) to high.
  11. Drain the tofu, pouring the marinade over the noodles and toss to coat the noodles.
  12. Drizzle half of the olive oil over the tofu and grill for 4–6 minutes, or until golden brown.
  13. Sprinkle over the remaining oil and sugar and turn the tofu slices over.
  14. Cook for a further 4 minutes, then sprinkle the peanuts over the tofu and grill for a final 2 minutes or until the peanuts are lightly toasted.
  15. Arrange the noodles over the Asian greens.
  16. Slice the tofu into 2 cm (¾ inch) thick fingers and layer over the top of the salad with the cucumber and toasted peanuts, to serve.
Each serving provides2786 kJ, 666 kcal, 28 g protein, 29 g fat (4 g saturated fat), 66 g carbohydrate (10 g sugars), 10 g fibre, 883 mg sodium.

Serves 4
Preparation: 20 minutes, plus at least 30 minutes marinating
Cooking: 20 minutes



Source:

Low Fat No Fat Asian Cooking

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