Super Soy Salad

Want to get more soy into your diet? Try this nice, cool Tofu Salad.

It’s a good source of protein and surprisingly hearty. Good, too, if you’re someone who’s trying to avoid red meat.

The ingredients can be found at Japanese markets and well-stocked Asian stores.

Serve the salad with glasses of mint tea for a refreshing meal.

MENU

Tofu Salad

Mint Tea

Tofu Salad

Active Work and Total Preparation Time: 15 minutes

4 tablespoons toasted sesame seeds

2/3 cup mayonnaise

1/4 cup rice vinegar

1 tablespoon minced ginger root

1 tablespoon soy sauce

1 1/2 teaspoons mirin

1 tablespoon water

1 (14-ounce) carton medium tofu

1 tomato, sliced

1 small Japanese cucumber, sliced

1/4 cup daikon sprouts, bottoms trimmed

1/2 cup bonito flakes

1/2 cup thinly sliced nori (dried seaweed)

* Blend together sesame seeds, mayonnaise, vinegar, ginger, soy sauce, mirin and water until smooth. Set aside in refrigerator.

* Drain tofu and pat dry with paper towels. Cut into cubes and place in medium bowl. Arrange tomato slices, cucumber slices and sprouts on top.

* Pour dressing over and garnish with bonito flakes and seaweed.

2 to 4 servings. Each of 4 servings: 361 calories; 1,643 mg sodium; 10 mg cholesterol; 26 grams fat; 29 grams carbohydrates; 21 grams protein; 2.96 grams fiber.

Mint-Infused Green Tea

Active Work and Total Preparation Time: 10 minutes

3 cups water

3 green tea bags

8 to 10 mint leaves

5 tablespoons sugar

Mint sprigs, for garnish

* Heat water in small pot until boiling and remove from heat.

* Add tea bags and mint leaves. Stir in sugar and let tea steep 5 to 10 minutes. Let cool until ready to serve.

* Serve over ice and garnish with springs of mint.

2 to 4 servings. Each of 4 servings: 61 calories; 0 sodium; 0 cholesterol; 0 fat; 16 grams carbohydrates; 0 protein; 0 fiber.

GAME PLAN

30 minutes before: Boil water for tea.

25 minutes before: Steep tea with mint and sugar.

15 minutes before: Make dressing for salad. Let tea cool.

10 minutes before: Drain tofu. Trim sprouts, slice tomato and cucumber.

5 minutes before: Combine salad ingredients.

Just before serving: Pour tea over ice and garnish.

INGREDIENTS

Shopping List

Bonito flakes

Daikon sprouts

Japanese cucumber

Mint leaves

Nori (dried seaweed)

Tofu

Tomato

Staples

Ginger root

Green tea

Mayonnaise

Mirin

Rice vinegar

Soy sauce

Sugar

Toasted sesame seeds