BLE – Soba Slaw

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This recipe has been modified for BLE structured meal planning. This salad makes a wonderful, tasty, satisfying meal. The noodles can be served warm or cold.

Makes 3 servings. One Serving Provides:
1 grain             10 oz vegetables         1/3 fat serving

This recipe is broken in three parts. The noodles, the slaw, and the dressing.

  1. Make the dressing first as it gives it time to cool.
  2. Get the slaw ingredient together and toss it with the dressing.
  3. The noodles can be served warm or cold. Keep the noodles separate from the slaw until ready to serve.

Asian Dressing

Makes about 10 oz 

(free)               5 Tbsp soy sauce

(free)               5 Tbsp rice vinegar

(free)               ΒΌ cup water

(free)               1 garlic clove, minced

(free)               .5 oz fresh ginger zest

(2 fat)              1 oz peanut butter

(free)               1 tsp Sambal Oelek or Sriracha, optional

Instructions

  1. In a small sauce pan, over medium low heat, add soy sauce, rice vinegar, water, garlic, and ginger. Bring to boil, remove from heat then whisk in the peanut butter and hot sauce.
  2. Set aside to cool then divide into 3 servings.
  3. Keep leftovers in refrigerator, in a sealed container. Use within 4 to 5 days. 

The Slaw

The vegetable weights are a guideline. For easy calculation keep at 30 ounces.

(partial veg)    18 oz shredded cabbage

(partial veg)    9 oz carrots, julienned 

(partial veg)    3 oz sweet onions, chopped small

Instructions

  1. In a large mixing bowl toss the cabbage, carrots and onions.
  2. Divide into 3 servings, toss with the dressing.
  3. If batch cooking, keep in refrigerator, in a sealed container. Use within 4 to 5 days. 

The Noodles

(3 grain)          6 oz of dry noodles*

(free)               3-4 drops toasted sesame oil, optional

Instructions

Noodles can be served hot or cold.

  1. Bring a pot of water to boil and cook the noodles according to package directions. Strain noodles, sprinkle with a few drops of toasted sesame oil.
  2. When ready, divide into 3 servings.
  3. If batch cooking, keep in refrigerator, in a sealed container. Eat within 4 to 5 days. 

How to Serve (with additional add)

  1. When ready to serve, put the noodles in the bottom of a bowl then heap the slaw over the noodles. If you have room for an extra fat serving sprinkle with .5 oz chopped peanuts or sunflower seeds.
  2. If batch cooking, keep in refrigerator, in a sealed container. Use within 4 to 5 days. 

Notes

  • 2 oz dry noodles makes about 6 oz cooked (1 grain serving)
  • Noodle options include edamame or black bean