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Udon Noodles with Broccoli and Peppers

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Udon Noodles with Broccoli and Peppers
  • Prep Time 10 min
  • Total Time 20 min
  • Servings 6
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These thick Japanese noodles tossed with tender-crisp vegetables are sure to become a favorite. If you can’t find udon, spaghetti works well in this dish. From Prevention® Healthy Cooking.

Ingredients

8
oz uncooked udon noodles
2
teaspoons hot chili or toasted sesame oil
2
cups fresh broccoli florets or frozen organic broccoli florets (thawed)
1
red or green bell pepper, thinly sliced
2
medium carrots, cut into matchsticks
1
can (8 oz) sliced water chestnuts, drained
1
cup organic or reduced sodium vegetable broth
2
tablespoons reduced sodium soy sauce
1
tablespoon rice vinegar
2
cloves garlic, finely chopped
1
tablespoon grated gingerroot
1
tablespoon cornstarch

Directions

  • 1 Cook and drain noodles as directed on package.
  • 2 Meanwhile, in large skillet, heat oil over medium-high heat. Add broccoli, pepper, carrots and water chestnuts. Cook and stir 3 minutes or until vegetables are tender-crisp.
  • 3 In small bowl, whisk together broth, soy sauce, vinegar, garlic, gingerroot and cornstarch. Add to skillet; cook, stirring constantly, 2 minutes or until thickened.
  • 4 Place noodles in serving bowl. Top with vegetable mixture tossing to coat well.
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Tips  

Besides dairy foods, calcium comes from dark green veggies like broccoli. Bones need calcium to build and maintain their strength and integrity.

Mad About Macaroni (2001) p. 43

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
30
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
480mg
20%
Potassium
350mg
10%
Total Carbohydrate
62g
21%
(
Dietary Fiber
5g
22%
,
Sugars
4g
)
Protein
11g
Daily Value*:
Vitamin A
90%
90%
Vitamin C
45%
45%
Calcium
4%
4%
Iron
15%
15%
Exchanges:
3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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