Light combinations with pasta, broth, vegetables, and spices
meal. Start with a noodle you love; traditionally, noodle bowls reflect Asian influence, but any long, thin pasta will work. Next, add flavorful broth, plus vegetables, herbs, and low-sodium condiments. Ten lay on some substantial, healthy extras, like seafood, tofu, or chopped nuts. Details count: Prewarm the bowls, garnish liberally, and be creative. Tese recipes are built for individual servings but all can be made in one large, family-style serving bowl.
F
illing, nourishing, easy on calories, and packed with vegetables and lean protein, a well-designed noodle bowl is the perfect one-dish
Udon Bowl with
Spinach and Tofu Serves 6 | Staff Favorite, Vegan
A good udon bowl is all about presentation. There are a few extra steps involved in preparing vegeta- bles individually, but it’s worth it when you see the results. Nonvegans could add a soft-poached egg on top. If you have time, do step 1 the night before; discard the ginger and garlic cloves, cool, and refrigerate.
4 cups low-sodium vegetable broth
3 tablespoons mirin (rice wine) or sweet white wine 3 cloves garlic, slightly smashed 4 (1
/8 -inch-thick) slices peeled fresh ginger 14 ounces extra-firm tofu, cut into large cubes
1 small red bell pepper, thinly sliced into 1½-inch strips 1 teaspoon toasted sesame oil, plus more for garnish 1 tablespoon black or brown sesame seeds 1 large carrot, thinly sliced into 1½-inch strips 4 cups baby spinach leaves 2 teaspoons low-sodium tamari 8 ounces udon noodles 1 scallion, thinly sliced on the diagonal
1. Combine broth, wine, garlic, and ginger; bring to a high simmer, cover, and cook for 5–7 minutes, until flavors are infused. Add tofu and cook for 3–5 minutes. Discard ginger and garlic. 2. Meanwhile, bring a large pot of water to boil and add bell pepper; cook for 1 minute, until crisp- tender. Using a slotted spoon, transfer to a bowl and sprinkle with sesame oil and seeds. Set aside. 3. Return water to boil. Add carrots and cook for 2 minutes, until crisp-tender; transfer with a slotted spoon to a small plate. Add spinach and cook for 1 minute; transfer to a colander and rinse with cold water. Combine spinach in a bowl with tamari, and toss to mix. Return pot to a boil (add more water if necessary), add udon, and cook al dente. Drain. 4. To serve, divide udon among six bowls. In one- third of each bowl, tuck carrots on a diagonal into noodles, extending a bit above the surface. Arrange spinach in a small pile near carrots. Arrange bell pepper strips next to spinach. Divide tofu evenly among bowls, placing in the center. Pour broth over all, shower with scallions, drizzle with toasted sesame oil if desired, and serve immediately.
PER SERVING: 193 cal, 8g fat (5g mono, 2g poly, 1g sat), 0mg chol, 12g protein, 20g carb, 3g fiber, 117mg sodium
➻ january 2012 | deliciousliving 31
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