Edamame Lo Mein

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Edamame Lo Mein

8 ounces whole-wheat spaghetti

2 cups frozen edamame (shelled soybeans)

4 scallions, thinly sliced

1/4 cup oyster sauce or vegetarian " oyster " sauce

1/4 cup rice-wine vinegar

3 tablespoons reduced-sodium soy sauce

2 teaspoons sugar

2 teaspoons toasted sesame oil

1/8 teaspoon crushed red pepper

2 tablespoons canola oil

2 medium carrots, cut into matchsticks

2 small red bell peppers, cut into matchsticks

 

 

 

 

 

 

1. Bring a large pot of water to a boil. Add spaghetti and edamame and

cook, stirring occasionally, until the pasta is just tender, 8 to 10

minutes or according to package directions. Drain.

2. Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce,

sugar, sesame oil and crushed red pepper in a small bowl until the

sugar is dissolved.

3. Heat canola oil in a large nonstick skillet over high heat. Add

carrots and bell peppers and cook, stirring often, until slightly

softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring

occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add

the sauce and stir to combine.

 

Yield: 4 servings, 2 cups each

Active Time: 30 minutes

Total Time: 40 minutes

Ease of preparation: Easy

 

 

Per serving: 417 calories; 13 g fat (1 g sat, 5 g mono); 0 mg

cholesterol; 60 g carbohydrate; 18 g protein; 13 g fiber; 569 mg

sodium; 310 mg potassium. Nutrition bonus: Vitamin A (140% daily

value), Vitamin C (130% dv), Iron (20% dv), Magnesium (16% dv). 3

Carbohydrate Servings Exchanges: 3 1/2 starch, 1 vegetable, 1 very

lean meat, 2 fat

 

Source: EatingWell Online Newsletter

Formatted by Chupa Babi for MC: 09.27.06

 

This is not the greasy Lo Mein of your favorite Chinese take-out, it

tastes even better. Plus you get plenty of nutrients with the addition

of edamame, a great vegetarian protein source. Make it a Meal: Fruit

sorbet and sesame cookies are a perfect ending.

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