Asian Vegetable Lo Mein

Asian Vegetable Lo Mein

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From: Diabetic Living Magazine

Udon noodles are usually sold in the Asian food section of the supermarket. If unavailable, substitute spaghetti or linguine in this vegetable lo mein recipe.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup dried shiitake or Chinese black mushrooms
  • 1 cup boiling water
  • 6 ounces udon noodles
  • 2 egg whites
  • 1 egg
  • 2 teaspoons cooking oil
  • 2 teaspoons toasted sesame oil
  • 3 cloves garlic, minced
  • 2 teaspoons finely chopped fresh ginger
  • ½ teaspoon crushed red pepper (optional)
  • 1 red sweet pepper, cut into thin bite-size strips
  • 2 cups sugar snap peas or snow pea pods (strings and tips removed), halved if large
  • ¼ cup light teriyaki sauce

Preparation

  • Prep

  • Ready In

  1. In a small bowl combine mushrooms and boiling water. Cover and let stand for 20 minutes. Drain mushrooms, squeezing out excess liquid; reserve ½ cup liquid. Chop mushrooms and set aside. Meanwhile, cook noodles in additional boiling water for 5 minutes; drain and return to saucepan.
  2. For egg strips, combine egg whites and egg. In a 10-inch nonstick skillet heat 1 teaspoon of the cooking oil and 1 teaspoon of the sesame oil over medium heat until hot. Pour egg mixture into skillet. Lift and tilt the skillet to form a thin layer of egg on the bottom. Cook, without stirring, for 2 or 3 minutes or until just set. Slide egg mixture out onto a cutting board; cool slightly and cut into 2x ½-inch-long strips. Cover with foil and set aside.
  3. In the same skillet heat the remaining 1 teaspoon cooking oil and 1 teaspoon sesame oil over medium-high heat. Add mushrooms, garlic, ginger, and, if desired, crushed red pepper. Cook and stir for 1 minute. Add sweet pepper and peas; cook and stir 2 minutes more. Add reserved mushroom soaking liquid and teriyaki sauce. Bring to boiling; boil gently, uncovered, for 3 minutes. Add egg strips and vegetable mixture to noodles; toss well. Serve immediately.

Nutrition information

  • Serving size: 1¼ cup
  • Per serving: 293 calories; 8 g fat(1 g sat); 3 g fiber; 44 g carbohydrates; 12 g protein; 94 mg cholesterol; 307 mg sodium;
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, 1 fat, 1 vegetable, ½ lean protein

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