Soba Noodle Salad with Tofu and Chicken and Salmon

This Soba Noodle Salad is a delightful blend of textures and flavors, featuring tender tofu, grilled chicken, and succulent salmon tossed with nutty buckwheat noodles. It's a low-carb, protein-packed meal that’s perfect for a satisfying lunch.

Ingredients

• Soba noodles - 100 grams
• Firm tofu - 100 grams, cubed
• Chicken breast - 100 grams, sliced
• Salmon fillet - 100 grams
• Cucumber - 1 medium, julienned
• Carrot - 1 medium, julienned
• Red bell pepper - 1 medium, sliced
• Green onion - 2 stalks, chopped
• Sesame oil - 2 tablespoons
• Soy sauce - 3 tablespoons (low sodium)
• Rice vinegar - 1 tablespoon
• Fresh ginger - 1 teaspoon, grated
• Garlic - 1 clove, minced
• Sesame seeds - 1 tablespoon, for garnish
• Salt and pepper - to taste

Steps

1. Cook the soba noodles according to package instructions, then drain and rinse under cold water. Set aside.
2. In a non-stick skillet, heat 1 tablespoon of sesame oil over medium heat. Add the cubed tofu and sauté until golden brown on all sides. Remove and set aside.
3. In the same skillet, add another tablespoon of sesame oil and cook the sliced chicken breast until fully cooked and no longer pink in the center, about 5-7 minutes. Season with salt and pepper.
4. In a separate pan, grill or pan-sear the salmon fillet for about 4-5 minutes on each side or until cooked to your liking. Remove and flake into bite-sized pieces.
5. In a large bowl, combine the cooked soba noodles, sautéed tofu, cooked chicken, and flaked salmon. Add the julienned cucumber, carrot, red bell pepper, and chopped green onion.
6. In a small bowl, whisk together the soy sauce, rice vinegar, grated ginger, and minced garlic. Pour this dressing over the noodle salad and toss gently to combine.
7. Serve the salad in bowls, garnished with sesame seeds and extra green onion if desired.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 35 g
• Fiber: 4 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein from chicken, tofu, and salmon, promoting muscle health.
• Low in carbs, making it suitable for low-carb diets.

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