Sesame Barbecued Tofu Over Noodles and Greens

Dairy Free
Health score
29%
Sesame Barbecued Tofu Over Noodles and Greens
45 min.
4
369kcal

Suggestions

Ingredients

  • 0.5 teaspoon chile paste divided
  • 0.5 teaspoon sesame oil dark
  • tablespoon dijon mustard 
  • pound extra-firm tofu firm drained cut into 12 slices
  • 32 ounce less-sodium chicken broth fat-free canned
  •  garlic cloves minced
  • 2.5 tablespoons hoisin sauce divided
  • tablespoon catsup 
  • 1.5 tablespoons soya sauce low-sodium divided
  • teaspoon sesame seed toasted
  • 10 ounce pkt spinach fresh
  • cups udon noodles fresh hot thick cooked (, round Japanese wheat noodles)

Equipment

  • bowl
  • baking sheet
  • aluminum foil
  • broiler
  • dutch oven

Directions

  1. Preheat broiler.
  2. Combine 1 1/2 teaspoons hoisin, 1 1/2 teaspoons soy sauce, ketchup, mustard, sesame seeds, oil, and 1/4 teaspoon chile paste in a small bowl.
  3. Place tofu on a foil-lined baking sheet coated with cooking spray.
  4. Brush tofu with half of hoisin mixture; broil 6 minutes or until browned. Turn tofu over; brush with remaining hoisin mixture. Broil 6 minutes or until browned. Cover; keep warm.
  5. Combine 2 tablespoons hoisin, 1 tablespoon soy sauce, 1/4 teaspoon chile paste, broth, and garlic in a Dutch oven. Bring to a boil; cook for 2 minutes.
  6. Add spinach; cook until wilted. Stir in noodles. Spoon 1 1/2 cups noodle mixture into each of 4 large bowls; top each serving with 3 tofu slices.
  7. Note: Look for chile paste and udon noodles in the Asian section of the supermarket or at specialty Asian markets.

Nutrition Facts

Calories369kcal
Protein24.76%
Fat20.09%
Carbs55.15%

Properties

Glycemic Index
50.33
Glycemic Load
21.89
Inflammation Score
-10
Nutrition Score
21.756956577301%

Flavonoids

Luteolin
0.52mg
Kaempferol
4.53mg
Myricetin
0.28mg
Quercetin
2.89mg

Nutrients percent of daily need

Calories:368.51kcal
18.43%
Fat:8.51g
13.09%
Saturated Fat:0.79g
4.93%
Carbohydrates:52.52g
17.51%
Net Carbohydrates:46.18g
16.79%
Sugar:10.08g
11.2%
Cholesterol:0.3mg
0.1%
Sodium:2155.35mg
93.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.58g
47.16%
Vitamin K:342.65µg
326.34%
Vitamin A:6669.83IU
133.4%
Manganese:0.78mg
39.04%
Folate:145.92µg
36.48%
Vitamin C:20.93mg
25.37%
Fiber:6.34g
25.36%
Calcium:237.98mg
23.8%
Iron:3.97mg
22.05%
Magnesium:69.48mg
17.37%
Potassium:526.37mg
15.04%
Vitamin B2:0.23mg
13.56%
Vitamin B6:0.23mg
11.36%
Selenium:7.71µg
11.01%
Vitamin E:1.57mg
10.47%
Vitamin B3:2.09mg
10.44%
Copper:0.18mg
9.24%
Phosphorus:85.37mg
8.54%
Vitamin B12:0.45µg
7.56%
Vitamin B1:0.09mg
6.03%
Zinc:0.6mg
3.98%
Vitamin B5:0.37mg
3.71%
Source:My Recipes