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Edamame Lo Mein

April/May 2006, EatingWell Serves Two

Your rating: None Average: 3.6 (112 votes)

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.



READER'S COMMENT:
"I make this for a healthy lunch program at work, it is really good, I add more spices and different veggies, baby corn, etc. It always turns out great! "
Edamame Lo Mein Recipe

Makes: 4 servings, 2 cups each

Active Time:

Total Time:

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

Preparation

  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.

Nutrition

Per serving: 417 calories; 13 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 60 g carbohydrates; 2 g added sugars; 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).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1 vegetable, 1 very lean meat, 2 fat


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Recipe Categories

Total Time
45 minutes or less
Ethnic/Regional
Asian
Chinese
Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Dinner

Ease of Preparation
Moderate
20 minute dinner recipes
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