Estimated Nutrition (whole recipe, rough)
Counts 7 of 10 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Buckwheat | not in our table | 0 |
| Seaweed | not in our table | 0 |
| Toasted Sesame Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 (8 ounce) package soba (buckwheat noodles), uncooked
- 1/4 cup low-sodium soy sauce
- 2 teaspoons granulated sugar
- 3 tablespoons mirin (sweet rice wine)
- 1 (16 ounce) can fat-free, low-sodium chicken broth
- 1 pound soft tofu, drained and cut into 1/2-inch cubes
- 1/4 cup finely chopped nori (roasted seaweed, about 1 sheet)
- 1/4 cup thinly sliced green onions
- 2 teaspoons toasted sesame seeds
- =
Directions
Cook noodles according to package directions, omitting salt and fat. Drain well.
While noodles cook, combine soy sauce, sugar, mirin, and broth in a medium saucepan; bring to a boil. Pour into a bowl; cover and place in freezer about 8 minutes.
Place 3/4 cup noodles in each of 4 shallow bowls; divide tofu evenly among bowls. Ladle 1/2 cup broth into each bowl; sprinkle each serving with 1 tablespoon nori, 1 tablespoon onions and 1/2 teaspoon sesame seeds.
Nutrition data, per serving: Calories 322 (13 percent from fat); fat 4.7 g (sat 0.7 g, mono 0.9 g, poly 2.5 g); protein 16.9 g; carbohydrates 47.3 g; fiber 3.3 g; cholesterol 0 mg; sodium 811 mg; calcium 146 mg