By: EatingWell

Photographer: Burris, Ken

Publish Date: 2008-11-01

Servings: 8

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.

Recipe Description:

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.

Recipe Ingredients:

1. 1 pound whole-wheat spaghetti
2. 1/2 cup reduced-sodium soy sauce
3. 2 tablespoons sesame oil
4. 2 tablespoons canola oil
5. 2 tablespoons rice-wine vinegar, or lime juice
6. 1 1/2 teaspoons crushed red pepper
7. 1 bunch scallions, sliced, divided
8. 1/4 cup chopped fresh cilantro, divided (optional)
9. 4 cups snow peas, trimmed and sliced on the bias
10. 1 medium red bell pepper, thinly sliced
11. 1/2 cup toasted sesame seeds

Recipe Steps:

1. 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.
2. 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.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Recipe Nutrition:

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

Recipe Categories:

Course(s)

Lunch

Dinner

Cuisine(s)

Asian

Degree of Difficulty

Easy

Special Health Consideration(s)

Diabetes Appropriate

Heart Healthy

Low Sat Fat

High Fiber

Low Calorie

Healthy Weight

Seasons & Occassions

Spring

Summer

Fall

Winter

Picnic

Entertainment

Housewarming

Super Bowl

Main Ingredient(s)

Pasta

Vegetarian

Technique(s)

Quick

Dish Type(s)

Main Dish

Salad

Side Dishes

Recipe Disclaimer(s):

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.