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Udon Noodles with Broccoli and Peppers



Udon Noodles with Broccoli and Peppers
Total Preparation Time: less than 15 minutes Number of Servings: 6
Actual Cooking Time:15 to 30 minutes Source: Prevention Healthy Cooking.
Food Groups: Grains, Vegetables
Main Ingredient: Rice, Pasta & Bread, Vegetables
Nutrition Content: Low Fat
Origin: Asian
Special Features: Quick to Prepare (under 30 minutes)

These thick Japanese noodles tossed with tender-crisp vegetables are sure to become a favorite. If you can’t find udon, spaghetti works well in this dish.

Ingredients:

8 ounces uncooked Udon noodles
2 teaspoons hot Chili or toasted sesame oil
2 cups fresh Broccoli florets or frozen organic broccoli florets (thawed)
1 red or green Bell pepper, thinly sliced
2 medium Carrots, cut into matchsticks
1 can (8 ounces) sliced water Chestnuts, drained
1 cup reduced-sodium Vegetable broth
2 tablespoons reduced-sodium Soy sauce
1 tablespoon Rice vinegar
2 cloves Garlic, finely chopped
1 tablespoon grated Gingerroot
1 tablespoon Cornstarch

Preparation:

1. Cook and drain noodles as directed on package.
2. Meanwhile, in large skillet, heat oil over medium-high heat. Add broccoli, pepper, carrots and water chestnuts. Cook and stir 3 minutes or until vegetables are tender-crisp.
3. In small bowl, whisk together broth, soy sauce, vinegar, garlic, gingerroot and cornstarch. Add to skillet; cook, stirring constantly, 2 minutes or until thickened.
4. Place noodles in serving bowl. Top with vegetable mixture tossing to coat well.


Nutrient Information
Calories: 320
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 480 mg
Carbohydrates: 62 g
Protein: 11 g
Fiber: 5 g
Vitamin A:
Vitamin C:
Calcium: 40 mg
Iron:

Cook's Notes:

Variations: Add sliced beef for a complete meal.

Exchanges: 3 Starch; 1 Other Carbohydrate; 1 Vegetable Carbohydrate Choices: 4