This is one of those meals that tastes insanely indulgent, but isn’t. In fact, it is a perfectly balanced 4Q dish! The mushrooms, asparagus and shirataki noodles add bulk to keep you full, while the tofu and Miso Tahini Dressing add protein and healthy fat to keep you satisfied.

Food boredom can be a major trigger to over-indulge, which is why dishes like this are so important to add to your meal routine. Keeping your food interesting is essential to successful long term weight loss.

The best part about this dish is how versatile it is. Feel free to swap out the mushrooms and asparagus for any non-starchy vegetables you have on hand. And if you aren’t in the mood for tofu, you can easily substitute with tempeh, shrimp, or boneless, skinless chicken breast.

And for those unfamiliar, shirataki noodles are made from the konjac yam, have barely any calories, and are an excellent bulking agent. They come in all shapes and sizes and are a great pantry staple for those trying to lose weight. You can click on the link in the ingredients below to see what they look like!

INGREDIENTS: (makes 5 servings)

• 2 14 oz-blocks extra firm organic tofu

• 2 7oz-bags shirataki angel hair noodles

• 3 cups one-inch pieces asparagus

• 2 tbsp olive oil or avocado oil

• 4 cups sliced shiitake mushrooms

• 1/2 tsp salt

• 2/3 cup Miso Tahini Dressing

• salt and pepper to taste

DIRECTIONS:

1. Preheat oven to 400 degrees and grease a baking sheet.

2. Drain the blocks of tofu by wrapping them in a tea towel and setting them on a plate. Put a heavy pan on tops of the blocks to weigh them down and help drain out the moisture.

3. When tofu blocks are drained, cut them into one-inch cubes, place on the baking sheet, and bake in the oven for 20-30 minutes or until lightly golden. Flip pieces halfway through to ensure even baking.

4. While the tofu bakes, prepare the shirataki noodles and the asparagus. Drain and rinse the noodles with cold water over a colander. Once rinsed, cut noodles in half with a scissor to make them easier to handle. To blanch the asparagus, bring a pot of water to a boil and prepare an ice bath in a separate bowl by adding water and ice to the bow. Once water is boiling, add in asparagus and let it cook for one to two minutes. Remove immediately and place asparagus in the ice bath to prevent it from overcooking.

5. In a large sauté pan add oil and and shiitake mushrooms. Add 1/4 tsp salt and sauté mushrooms over medium heat until they soften.

6. Once mushrooms are soft, add in asparagus and 1/4 tsp salt and sauté for a few minutes to allow mushrooms to finish cooking and asparagus to get a little more tender.

7. Add noodles, tofu, and Miso Tahini Dressing to the pan and mix until all the ingredients are combined and nicely coated in the sauce.

4Q Journaling Guide: This counts a complete starch-free lunch or dinner.