What’s the trick to making pasta healthy? Use whole-wheat noodles. This popular Asian noodle salad bolsters the fiber content and packs a nutrient punch without sacrificing flavor.
Serves: 8 (1-1/2 cups each)
Preparation time: 20 minutes
Ingredients
- 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
- Preparation
- Bring a large pot of water to a boil. Cook spaghetti until just tender, 9-11 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 remaining scallions and cilantro. Nutrition Facts
Per serving:
345 calories
12 g fat (2 g sat, 5 g mono)
0 mg cholesterol
51 g carbohydrate
12 g protein
10 g fiber
542 mg sodium Nutrition Bonus: vitamin C (100% Daily Value), fiber (40% DV), vitamin A (40% DV)