Photographer: Burris, Ken
Publish Date: 2008-11-01
Yield: 8 servings, about 1 1/2 cups each
Total Time: 20 minutes
Prep Time: 20 minutes
To Make Ahead: Prepare through Step 2 up to 2 hours in advance.
Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.
- 1 pound whole-wheat spaghetti
- 1/2 cup reduced-sodium soy sauce
- 2 tablespoons sesame oil
- 2 tablespoons canola oil
- 2 tablespoons rice-wine vinegar, or lime juice
- 1 1/2 teaspoons crushed red pepper
- 1 bunch scallions, sliced, divided
- 1/4 cup chopped fresh cilantro, divided (optional)
- 4 cups snow peas, trimmed and sliced on the bias
- 1 medium red bell pepper, thinly sliced
- 1/2 cup toasted sesame seeds
- Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
- Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
- To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.
Per serving: 345 calories; 12 g fat (2 g saturated fat, 5g mono unsaturated fat); 0 mg cholesterol; 51 g carbohydrates; 12 g protein; 10 g fiber; 542 mg sodium; 336 mg potassium
Nutrtion Bonus: Vitamin C (100% daily value), Fiber (40% dv), Vitamin A (40% dv).
Exchanges: 3 starch, 1 vegetable, 2 fat
Carbohydrate Servings: 3
- Degree of Difficulty
- Special Health Consideration(s)
- Diabetes Appropriate
- Heart Healthy
- Low Sat Fat
- High Fiber
- Low Calorie
- Healthy Weight
- Seasons & Occassions
- Super Bowl
- Main Ingredient(s)
- Dish Type(s)
- Main Dish
- Side Dishes
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.