*Soba Slaw

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This recipe has been modified to support a balanced meal plan. More info here. This salad makes a wonderful, tasty, satisfying meal.

Makes 3 servings. One serving provides:
1 grain serving    10 oz vegetables   ½ oz fat
 
Aprx Nutrition For One Serving
Cal: 400   Protein: 17g  Carbs: 67.9g   Fat: 9.8g   Fiber: 9.8g

This recipe is broken in three parts. The noodles*, the slaw, and the dressing. Make the dressing first. While the dressing is cooling, make the slaw. The noodles can be made ahead of time and served cold or cook fresh and served hot.

Asian Dressing

Makes about 10 oz dressing.            

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

Use a combination of vegetables that will equal 30 oz.           

  • 18 oz shredded cabbage
  • 9 oz carrots, julienned 
  • 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. Keep left overs in refrigerator, in a sealed container. Use within 4 to 5 days. 

The Noodles         

  • 6 oz noodles* (dry weight before cooking)
  • 3-4 drops toasted sesame oil, optional

Instructions

  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. Divide into 3 servings. Noodles can be served hot or cold. To serve, put the noodles in the bottom of a bowl then heap the slaw over the noodles. Optional, increase fat serving, with ½ oz chopped peanuts or sunflower seeds.
  3. Keep leftovers, in refrigerator, in a sealed container up to 5 days. 

Notes

  • Noodle options include black bean, edamame, or soba.