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.
| Prep Time: | 30 minutes |
| Ready in: | 40 minutes |
| Yield: | 4 servings, 2 cups each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 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 | |
Recipe Directions
- 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.
- Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved.
- 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.
Health Advantages: high fiber, low sat fat, low cholesterol, heart healthy, diabetes appropriate.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 417 cal | Carbohydrate Servings: | 3 | |||||
| Carbohydrates: | 60 g | Dietary Fiber: | 13 g | Cholesterol: | 0 mg | |||
| Fat: | 13 g | Sodium: | 569 mg | Saturated Fat: | 1 g | |||
| Protein: | 18 g | Potassium: | 310 mg | Monounsaturated Fat: | 5 g | |||
| Nutrition Bonus: | Vitamin A (140% daily value), Vitamin C (130% dv), Iron (20% dv), Magnesium (16% dv). | |||||||
| Exchanges: | 3 1/2 starch, 1 vegetable, 1 very lean meat, 2 fat | |||||||
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