Chinese noodles with spring vegetables
Dietitian's tip: To limit the sodium content of this oriental stir-fry, use reduced-sodium soy sauce, which has 25-percent less sodium but all of the taste of its full-sodium counterpart.
SERVES 4
Ingredients
1 package (8 ounces) Chinese noodles
1 tablespoon peanut oil
1 tablespoon sesame oil
1 tablespoon grated fresh ginger
2 garlic cloves, finely chopped
2 tablespoons reduced-sodium soy sauce
1 cup small broccoli florets
1 cup fresh bean sprouts
8 cherry tomatoes, halved
1 cup chopped fresh spinach
2 scallions, chopped
Crushed red chili flakes (optional)
Directions
Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the noodles thoroughly. Set aside.
In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.
Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.
Nutritional Analysis(per serving)Calories 270 Cholesterol 0 mg
Protein 9 g Sodium 350 mg
Carbohydrate 38 g Fiber 5 g
Total fat 9 g Potassium 564 mg
Saturated fat 2 g Calcium 133 mg
Monounsaturated fat 4 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 4
Carbohydrates 1
Fats 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 4
Fats 2
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 4
Fats and oils 2
http://www.mayoclinic.com/health/hea...ecipes/NU00379
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