TIP Make extra peanut noodles and marinated tofu: both make great room-temperature lunches. 
 PEANUT HOISIN NOODLES 
 May be served as is, or tossed with tofu, shrimp, or chicken. 
 8 ounces linguine 
 8 ounces sugar snaps 
 1 large red bell pepper, cut into thin strips 
 1 cup shredded carrot 
 1 tablespoon minced ginger 
 2 garlic cloves, minced 
 1/4 cup natural-style peanut butter (no added sugar) 
 3 tablespoons hoisin sauce 
 1 tablespoon plus 1 teaspoon rice vinegar 
 2/3 cup lower-sodium vegetable broth 
 1. Cook linguine in plenty of lightly salted boiling water according to package directions. In the last 2 minutes of cooking, add sugar snaps. One minute later, add red peppers. Drain; toss with shredded carrots. 
 2. While the linguine cooks, make the sauce: Combine the ginger, garlic, peanut butter, hoisin, rice vinegar and chicken broth in a small saucepan set over high heat. Stir and bring to a boil; immediately reduce heat to medium and cook, stirring, until the color deepens and the sauce is thick, 2 to 3 minutes. Remove from heat and toss with noodles. Makes 4 servings. 
 Nutritional analysis for each serving: 390 calories, 14 g protein, 62 g carbohydrates, 6 g fiber, 10 g fat, 1 g saturated fat, 486 mg sodium 
<h4> MARINATED SESAME TOFU</h4> 
 Serve this tofu as "cutlets," cube it and stir into Asian style noodles (such as the Hoisin-Peanut noodles, below), or serve it cold in a sandwich with horseradish mayonnaise. 
 2 (14-ounce) packages extra-firm tofu, drained 
 1/4 cup lower-sodium soy sauce 
 3 tablespoons rice vinegar 
 1 teaspoon sesame oil 
 1 tablespoon minced ginger 
 2 cloves garlic, minced 
 2 tablespoons honey 
 1 tablespoon toasted sesame seeds 
 1. Preheat the oven to 350 degrees. Cut each block of tofu crosswise into 6 slices. 
 2. Combine the soy sauce, vinegar, sesame oil, ginger, garlic and honey, stirring until honey is dissolved. Pour about half the mixture into a 9-by-13- inch glass baking dish; place the tofu in a single layer on top. Spoon the remaining marinade over the tofu and sprinkle with the sesame seeds. (Dish may be made up to this point a day ahead and refrigerated, which helps intensify the flavor). 
 3. Bake in the center of the oven for 45 minutes. May be served hot or cold. Makes 6 servings. 
 Nutritional analysis for each serving: 170 calories, 13 g protein, 12 g carbohydrates, 2 g fiber, 8 g fat, 0 g saturated fat, 552 mg sodium 
<h4> BLACK BEAN AND CHEESE ENCHILADAS</h4> 
 Beans, salsa and enchilada sauce all tend to be high in sodium; read labels to find the lowest sodium brands. 
 1 (19-ounce) can low-sodium black beans, drained and rinsed 
 1/2 cup frozen corn, thawed 
 1 (12-ounce) jar chunky salsa 
 2 cups light shredded Cheddar 
 1 (10-ounce) can enchilada sauce 
 8 (6-inch) soft (not fried) corn tortillas 
 1. Preheat oven to 425 degrees. Coat a 9-by-12-inch baking dish with cooking spray. 
 2. Combine the black beans, thawed corn, salsa and 1 cup of the cheese in a bowl. 
 3. Pour half the enchilada sauce in bottom of baking dish. Working one at a time, dip both sides of a tortilla in sauce. Lay tortilla flat on work board and spoon about 1/8 of bean filling down center; roll tortilla up to enclose filling and place, seam-side down, in baking dish. Repeat with rest of tortillas and filling. 
 4. Spoon remaining sauce over the enchiladas and sprinkle with remaining 1 cup of cheese. Bake for 7 to 9 minutes, or until the enchiladas are heated through and cheese on top is melted and bubbly. Makes 4 servings 
 Nutritional analysis for each serving: 431 calories 24 g protein, 57 g carbohydrates, 7 g fiber, 12 g fat, 6 g saturated fat, 1,135 mg sodium

TIP Make extra peanut noodles and marinated tofu: both make great room-temperature lunches. PEANUT HOISIN NOODLES May be served as is, or tossed with tofu, shrimp, or chicken. 8 ounces linguine 8 ounces sugar snaps 1 large red bell pepper, cut into thin strips 1 cup shredded carrot 1 tablespoon minced ginger 2 garlic cloves, minced 1/4 cup natural-style peanut butter (no added sugar) 3 tablespoons hoisin sauce 1 tablespoon plus 1 teaspoon rice vinegar 2/3 cup lower-sodium vegetable broth 1. Cook linguine in plenty of lightly salted boiling water according to package directions. In the last 2 minutes of cooking, add sugar snaps. One minute later, add red peppers. Drain; toss with shredded carrots. 2. While the linguine cooks, make the sauce: Combine the ginger, garlic, peanut butter, hoisin, rice vinegar and chicken broth in a small saucepan set over high heat. Stir and bring to a boil; immediately reduce heat to medium and cook, stirring, until the color deepens and the sauce is thick, 2 to 3 minutes. Remove from heat and toss with noodles. Makes 4 servings. Nutritional analysis for each serving: 390 calories, 14 g protein, 62 g carbohydrates, 6 g fiber, 10 g fat, 1 g saturated fat, 486 mg sodium MARINATED SESAME TOFU Serve this tofu as "cutlets," cube it and stir into Asian style noodles (such as the Hoisin-Peanut noodles, below), or serve it cold in a sandwich with horseradish mayonnaise. 2 (14-ounce) packages extra-firm tofu, drained 1/4 cup lower-sodium soy sauce 3 tablespoons rice vinegar 1 teaspoon sesame oil 1 tablespoon minced ginger 2 cloves garlic, minced 2 tablespoons honey 1 tablespoon toasted sesame seeds 1. Preheat the oven to 350 degrees. Cut each block of tofu crosswise into 6 slices. 2. Combine the soy sauce, vinegar, sesame oil, ginger, garlic and honey, stirring until honey is dissolved. Pour about half the mixture into a 9-by-13- inch glass baking dish; place the tofu in a single layer on top. Spoon the remaining marinade over the tofu and sprinkle with the sesame seeds. (Dish may be made up to this point a day ahead and refrigerated, which helps intensify the flavor). 3. Bake in the center of the oven for 45 minutes. May be served hot or cold. Makes 6 servings. Nutritional analysis for each serving: 170 calories, 13 g protein, 12 g carbohydrates, 2 g fiber, 8 g fat, 0 g saturated fat, 552 mg sodium BLACK BEAN AND CHEESE ENCHILADAS Beans, salsa and enchilada sauce all tend to be high in sodium; read labels to find the lowest sodium brands. 1 (19-ounce) can low-sodium black beans, drained and rinsed 1/2 cup frozen corn, thawed 1 (12-ounce) jar chunky salsa 2 cups light shredded Cheddar 1 (10-ounce) can enchilada sauce 8 (6-inch) soft (not fried) corn tortillas 1. Preheat oven to 425 degrees. Coat a 9-by-12-inch baking dish with cooking spray. 2. Combine the black beans, thawed corn, salsa and 1 cup of the cheese in a bowl. 3. Pour half the enchilada sauce in bottom of baking dish. Working one at a time, dip both sides of a tortilla in sauce. Lay tortilla flat on work board and spoon about 1/8 of bean filling down center; roll tortilla up to enclose filling and place, seam-side down, in baking dish. Repeat with rest of tortillas and filling. 4. Spoon remaining sauce over the enchiladas and sprinkle with remaining 1 cup of cheese. Bake for 7 to 9 minutes, or until the enchiladas are heated through and cheese on top is melted and bubbly. Makes 4 servings Nutritional analysis for each serving: 431 calories 24 g protein, 57 g carbohydrates, 7 g fiber, 12 g fat, 6 g saturated fat, 1,135 mg sodium

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MARINATED SESAME TOFU

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