Noodles from the East

Udon Noodles with Chicken, Bok Choy and Almond Sauce

Soft and chewy, udon is a Japanese wheat noodle, neutral in flavor. It makes an excellent blank canvas to showcase this rich, umami almond sauce. SERVES 4

SAUCE

¾ cup almond butter

¼ cup tamari

¼ cup lime juice

¼ cup water

2 medium garlic cloves, minced

2 tablespoons minced ginger

1 tablespoon toasted sesame oil

1 tablespoon rice wine vinegar

1 teaspoon maple syrup

¼ teaspoon red pepper flakes ¼ cup sesame oil

1 (13-ounce) bag udon noodles

1½ tablespoons coconut oil

1 pound boneless chicken breast, thinly sliced (about ¼ inch)

½ teaspoon salt

1 pound baby bok choy, 1-inch slices

DIRECTIONS

1. In a medium bowl, whisk together all sauce ingredients with exception of ¼ cup sesame oil, until smooth. Whisking constantly, slowly drizzle in sesame oil to emulsify. Season to taste.

2. Bring a medium pot of water to boil. Add udon noodles; stir to separate. Simmer uncovered about 5 minutes, until tender.

3. Meanwhile, in a large saucepan over medium-high heat, melt coconut oil. Add chicken and salt; sauté 5–7 minutes, until lightly browned and cooked through. Add bok choy, and sauté about 4 minutes, until softened.

4. Drain noodles, and rinse with cold water.

5. Serve chicken and bok choy over a mound of noodles; drizzle generously with almond sauce.

PER SERVING: 844 CAL; 30G PROTEIN; 47G FAT; 88G CARB (6G SUGARS); 2,013MG SODIUM; 6G FIBER

Rice Noodles with Baked Tofu and Broccoli

Tofu is a versatile ingredient easily transformed from bland to flavorful. Pressing tofu releases excess water, resulting in a crispier final product. Wait to cook noodles until tofu and broccoli are almost finished; they typically cook in 2–3 minutes.

SERVES 4

USE CRUNCHY INTERIOR OF BROCCOLI STALKS IN ADDITION TO FLORETS BY SIMPLY STANDING STALKS ON END AND SLICING DOWN TO REMOVE FIBROUS OUTER LAYER.

14 ounces extra-firm tofu

¼ cup plus 1 tablespoon sesame oil, divided

3 tablespoons tamari, plus more for serving

2 tablespoons plus 1 teaspoon toasted sesame oil, divided

3 garlic cloves, minced 1 tablespoon lime juice

2 teaspoons ground ginger

1½ pounds broccoli

1 teaspoon rice vinegar

½ teaspoon salt 1 (8-ounce) box rice noodles Sesame seeds, for garnish

Lime wedges, for garnish Red pepper flakes, optional

DIRECTIONS

1. Preheat oven to 425°. Line a large baking sheet with parchment paper.

2. Press tofu by placing on a paper towel– lined plate. Lay another paper towel over tofu; cover with a plate and an object such as a can, for weight.

3. Meanwhile, in a medium bowl, whisk together ¼ cup sesame oil, tamari, 2 tablespoons toasted sesame oil, garlic, lime juice and ginger.

4. Remove tofu from press, and dry one last time with paper towel. Cut tofu into ½-inch cubes. Add to bowl with marinade; stir to coat.

5. Slice broccoli into florets. Add to tofu, and stir to combine. Transfer to baking sheet. Roast about 20 minutes, until tofu and broccoli begin to crisp.

6. While tofu and broccoli are roasting, in a small bowl whisk together remaining tablespoon sesame oil, remaining teaspoon toasted sesame oil, rice vinegar and salt.

7. Bring a medium pot of water to boil, and add rice noodles; cook 2–3 minutes, until soft. Drain, and rinse briefly with cold water. Return to pot, and stir in sesame oil dressing.

8. Serve tofu and broccoli over a bed of noodles, and garnish with sesame seeds and a lime wedge. Serve with additional tamari and red pepper flakes on the side.

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Soba Noodle and Edamame Salad with Miso Dressing

Soba noodles are made with buckwheat, which is gluten-free, but they also often include wheat, so be sure to check the package if you don’t eat gluten. For optimal texture, soba noodles are best served immediately after cooking.

SERVES 6

1 pound frozen, shelled edamame

1 (13-ounce) bag soba noodles

3 cup rice wine vinegar

3 tablespoons yellow miso

2 teaspoons ground ginger 2

teaspoons honey

8 teaspoon cayenne

¼ cup sesame oil

2 tablespoons toasted sesame oil

1 medium cucumber, medium dice

2 medium carrots, peeled, cut into ribbons with a peeler

½ bunch cilantro, roughly chopped

Sesame seeds, for garnish

DIRECTIONS

1. Bring 1 cup of water to boil in a medium pot; add edamame. Return water to a boil, reduce to a simmer, and cook 2–3 minutes, until beans are hot. Strain, and rinse with cold water. Transfer edamame to a large bowl.

2. Fill the same pot with water, and bring to a boil. Add noodles, return water to a boil, stirring to separate noodles. Reduce heat to low, and simmer about 3 minutes, until tender. Strain, and rinse with cold water. Add to bowl with edamame.

3. In a small bowl, whisk vinegar, miso, ginger, honey and cayenne. Drizzle in sesame oils, and whisk to emulsify.

4. Add to noodles, along with cucumber, carrots and cilantro. Stir gently to combine. Garnish with sesame seeds.

PER SERVING: 430 CAL; 19G PROTEIN; 14G FAT; 70G CARB (5G SUGARS); 797MG SODIUM; 5G FIBER

Ramen with Steak and Shiitake Mushrooms

Ramen is a Japanese dish of noodles and flavorful broth. This recipe features steak and shiitake mushrooms, though the variations are endless. Top with a poached egg for added flavor and sophistication. SERVES 6

2 tablespoons coconut oil

3 cups thinly sliced green cabbage

1 medium onion, thinly sliced

8 ounces shiitake mushrooms, thinly sliced

1 medium red pepper, thinly sliced

1 tablespoon ground ginger

10 cups unsalted vegetable stock

2 blocks ramen rice noodles

8 ounces sirloin steak, very thinly sliced (about 1 ⁄8 inch)

2 medium carrots, shredded

¼ cup tamari

3 tablespoons lime juice

2 teaspoons salt

3 scallions, thinly sliced on the diagonal; for garnish

Red pepper flakes, for garnish

DIRECTIONS

1. Melt coconut oil in a large saucepan over medium heat. Add cabbage, onion, mushrooms, red pepper and a pinch of salt. Sauté about 5 minutes, until vegetables begin to soften. Stir in ginger.

2. Add vegetable stock, cover, and bring to a simmer. Simmer about 10 minutes, until vegetables are tender.

3. Meanwhile, bring a medium pot of water to boil. Add noodles, and cook for 1 minute. When noodles begin to unfold, separate with a fork and reduce heat to a low boil. Simmer 3–4 minutes, until soft. Strain, and rinse with cold water.

4. Add noodles to soup, and stir in steak, carrots, tamari, lime juice and salt. Cook steak about 2 minutes, until no longer pink. Season to taste. Garnish with scallions and red pepper flakes.

How to poach an egg

In a shallow saucepan over medium heat, bring a couple of inches of water and 1 teaspoon white vinegar to a simmer. Crack an egg into a small dish. Carefully swirl water to create a vortex, and pour egg into center of pan. Cook undisturbed for 3 minutes. Remove with a slotted spoon, and place in soup.

PER SERVING: 406 CAL; 23G PROTEIN; 19G FAT; 37G CARB (10G SUGARS); 2,131MG SODIUM; 3G FIBER