Yasai Itame Salad

Yasai Itame Salad is a vibrant and protein-packed Japanese dish that combines stir-fried vegetables and protein-rich ingredients, served on a bed of fresh greens. This refreshing salad is not only delicious but also colorful, making it a perfect addition to any meal.

Ingredients

• Broccoli - 100 grams
• Carrot - 1 medium (approximately 70 grams)
• Bell pepper (red) - 1 medium (approximately 100 grams)
• Snap peas - 100 grams
• Firm tofu - 150 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Mixed salad greens - 100 grams
• Sesame seeds - 1 tablespoon
• Green onions - 2, chopped

Steps

1. Begin by pressing the firm tofu to remove excess moisture, then cut it into bite-sized cubes.
2. Heat the sesame oil in a large skillet over medium heat and add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
3. Add the cubed tofu to the skillet and cook for 5-7 minutes until golden brown, stirring occasionally.
4. Add the broccoli, sliced carrot, bell pepper, and snap peas to the skillet, stirring well to combine.
5. Pour the soy sauce over the vegetables and tofu, and stir-fry for an additional 5 minutes until the vegetables are tender yet still crisp.
6. Remove from heat and let the stir-fried mixture cool slightly.
7. On a plate, arrange the mixed salad greens as a base, then top with the stir-fried tofu and vegetable mixture.
8. Sprinkle with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 320
• Protein: 22 g
• Carbs: 25 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein from tofu, supporting muscle growth and repair.
• Rich in vitamins and minerals from a variety of vegetables.
• Low in saturated fat, promoting heart health.

Tags