Elise's Sesame Noodles

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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:

"My elderly mother, who is a diabetic, absolutely loves this dish. I make it with soba noodles whenever I can. Very versatile-can use different veggies. We like to add bean sprouts. Gayle, Truckee, CA "

8 servings, about 1 1/2 cups each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

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

Preparation

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.
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.
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; 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).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 2 fat