By: EatingWell

Photographer: Burris, Ken

Publish Date: 2008-11-01

Servings: 4

Yield: 4 servings, about 1 1/4 cups each

Total Time: 45 minutes

Prep Time: 20 minutes

Recipe Description:

This quick and healthy dinner pairs creamy tofu and crispy snap peas with a tahini-maple sauce. Serve with udon noodles.

Recipe Ingredients:

1. 1 14-ounce block extra-firm water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
2. 1 medium red onion, sliced
3. 2 teaspoons canola oil
4. 2 teaspoons toasted sesame oil
5. 1/4 teaspoon salt
6. 1/4 teaspoon freshly ground pepper
7. 1 tablespoon tahini, (see Tip)
8. 1 tablespoon reduced-sodium soy sauce
9. 2 teaspoons pure maple syrup
10. 1 teaspoon cider vinegar
11. 3 cups sugar snap peas, trimmed
12. 1 tablespoon sesame seeds

Recipe Steps:

1. Preheat oven to 450°F.
2. Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browning in spots, 15 to 20 minutes.
3. Whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add snap peas and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the peas are crisp-tender, 8 to 12 minutes more.

Recipe Tips & Notes:

1. Tip: Tahini is a smooth, thick paste made from ground sesame seeds. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.

Recipe Nutrition:

Per serving: 197 calories; 12 g fat (2 g saturated fat, 4g mono unsaturated fat); 0 mg cholesterol; 13 g carbohydrates; 11 g protein; 3 g fiber; 305 mg sodium; 219 mg potassium

Nutrtion Bonus: Calcium (25% daily value), Vitamin C (20% dv), Iron (15% dv).

Exchanges: 1 starch, 1 medium fat meat, 1 fat

Carbohydrate Servings: 1

Recipe Categories:

Course(s)

Dinner

Cuisine(s)

American

Degree of Difficulty

Easy

Special Health Consideration(s)

Low Calorie

Low Carb

Low Sat Fat

Low Cholesterol

Low Sodium

High Calcium

Heart Healthy

Healthy Weight

Seasons & Occassions

Spring

Summer

Fall

Winter

Main Ingredient(s)

Dairy & Soy

Soy/Tofu

Technique(s)

Roast

Quick

Dish Type(s)

Main Dish

Recipe Disclaimer(s):

Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.

Gluten-Free Disclaimer: We have verified that these recipes do not include the following gluten-containing ingredients: wheat (all varieties, including spelt and kamut, wheat germ or bran and other forms of wheat protein), rye, barley (in all forms, including malt, malt flavoring, malt vinegar and malt extract), oats, triticale or beer/ale. However, many processed foods, such as broths, soy sauce and other condiments, may contain hidden sources of gluten. If a recipe calls for a packaged (e.g., canned) ingredient, we recommend that you carefully read the label to be sure it does not contain a hidden source of gluten.