Edamame Lo Mein

From EatingWell: April/May 2006, EatingWell Serves Two — Subscribe Now!

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.

4 servings, 2 cups each

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | View Complete Nutrition Guidelines»

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

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.

Nutrition

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

3 Carbohydrate Serving

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