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Healthy Sesame Soba Noodle Bowls

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Healthy Sesame Soba Noodle Bowls
  • Prep Time 45 min
  • Total Time 45 min
  • Servings 6
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This light, fresh vegetarian main dish makes your meatless Monday a breeze, plus any leftovers are great for lunch on Tuesday!

Ingredients

12
oz uncooked soba (buckwheat) noodles
2
tablespoons toasted sesame oil
1
red bell pepper, cut into strips
2
cups fresh snow pea pods (1 cup), strings removed, cut diagonally (about 4 1/2 oz)
6
medium green onions, cut diagonally, whites and greens separated
1
tablespoon finely chopped gingerroot
2
cloves garlic, finely chopped
1/4
cup honey
5
tablespoons reduced-sodium soy sauce
1/2
cup orange juice
2
oranges, sectioned
1
tablespoon black sesame seed

Directions

  • 1 Cook noodles as directed on package. Drain; rinse under cold water until cool. Set aside.
  • 2 Meanwhile, in 5-quart Dutch oven, heat sesame oil over medium heat until shimmering. Add bell pepper, snow peas and whites of onions, reserving onion greens for garnish. Cook 3 to 4 minutes or until softened. Remove vegetables from Dutch oven; set aside.
  • 3 Add gingerroot, garlic, honey and soy sauce to Dutch oven; heat to simmering. Cook 3 to 5 minutes or until thickened. Beat in orange juice with whisk; remove from heat. Add noodles to orange juice mixture; toss to coat.
  • 4 Divide noodles evenly among 6 bowls. Top with vegetables, oranges, sesame seed and onion greens.
Tips  

To section an orange, peel orange down to flesh, leaving no white pith. With sharp knife and between walls of membrane, cut segments straight down. Gently remove sections.

Black sesame seed adds a great unexpected color and light crunch to this dish, but plain toasted sesame seed makes a great substitution.

To pack an extra protein punch, top the noodles with baked tofu.

If you are carefully watching your sodium intake, be sure to check the nutrition label of the soba noodles. The sodium levels can vary widely. We used soba noodles with 0 mg of sodium per serving in our calculations.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
330
(
Calories from Fat
50
)
Daily Value
Total Fat
6g
9%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
540mg
23%
Potassium
340mg
10%
Total Carbohydrate
59g
20%
(
Dietary Fiber
9g
35%
,
Sugars
20g
)
Protein
11g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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