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Elise's Sesame Noodles

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 4.1 (144 votes)

Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.


READER'S COMMENT:
"I added garlic and ginger paste to the dressing and it was delicious! "
Elise's Sesame Noodles Recipe

Makes: 8 servings, about 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 1 pound whole-wheat spaghetti
  • 1/2 cup reduced-sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons canola oil
  • 2 tablespoons rice-wine vinegar, or lime juice
  • 1 1/2 teaspoons crushed red pepper
  • 1 bunch scallions, sliced, divided
  • 1/4 cup chopped fresh cilantro, divided (optional)
  • 4 cups snow peas, trimmed and sliced on the bias
  • 1 medium red bell pepper, thinly sliced
  • 1/2 cup toasted sesame seeds

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Preparation

  1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
  2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
  3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 2 up to 2 hours in advance.

Nutrition

Per serving: 345 calories; 12 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 10 g fiber; 542 mg sodium; 336 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Fiber (40% dv), Vitamin A (40% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable, 2 fat


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Recipe Categories

Holiday
Memorial Day
Father's Day
July 4th
Labor Day
Health & Diet Considerations
Heart healthy
Healthy weight
High fiber
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Style/Theme
Budget
Entertaining, casual
Kid-friendly
Make ahead instructions
Potluck
Quick (total 30 min. or less)
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
8 or more
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Type of Dish
Main dish, vegetarian
Pasta
Ethnic/Regional
Asian
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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