Serves 4–6 / Seaweeds’ fatty acids and antioxidants have been linked to lower risks of breast and skin cancer. Ingredient tip: Look for arame, a threadlike dried seaweed, in bulk bins or prepackaged in Asian-food sections. If you have them, use bulk green tea leaves; or simply tear open a teabag and use the contents.


  • 2 cups firmly packed dried arame (about 3/4 ounce)
  • 7 ounces firm tofu
  • 5 teaspoons low-sodium tamari, divided
  • 1/2 teaspoon finely chopped green tea leaves
  • 1 tablespoon boiling water
  • 1 tablespoon toasted (dark) sesame oil
  • 1 teaspoon honey
  • 1 teaspoon finely grated fresh ginger
  • 2 tablespoons rice vinegar
  • 2 teaspoons vegetable oil
  • 1 medium red bell pepper, cut into 1/4-inch strips
  • 3 green onions, thinly sliced (white and tender green parts)
  • 1 teaspoon toasted sesame seeds


  1. Cover arame in cool water. Soak for 15 minutes, then drain and squeeze out any excess moisture.
  2. Meanwhile, press tofu between towels to remove excess moisture, then cut into 1/2-inch cubes. Toss with 2 teaspoons tamari; set aside.
  3. Place tea leaves in a small mixing bowl and cover with 1 tablespoon boiling water. Steep 5 minutes. Whisk remaining 3 teaspoons tamari, sesame oil, honey, ginger, and rice vinegar into the tea leaves. Toss with arame.
  4. Heat a large skillet over medium-high heat. Add vegetable oil, then peppers. Sauté for 3 minutes. Pour any excess tamari from tofu, then add tofu to skillet in a single layer. Cook without stirring for 1 minute, then turn tofu and cook another minute. Turn tofu and peppers onto a plate. Cool to room temperature.
  5. Mix half the green onions into the arame. Using tongs, arrange arame on a serving platter, leaving excess liquid behind. Top with tofu and peppers. Garnish with sesame seeds and remaining green onions.

PER SERVING: 113 cal, 50% fat cal, 6g fat, 1g sat fat, 0mg chol, 6g protein, 9g carb, 5g fiber, 259mg sodium