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Udon Noodles with Broccoli and Peppers

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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. From Prevention Healthy Cooking.

  • Prep Time 10 min
  • Total Time 20 min
  • Servings 6

Ingredients

8
oz 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 oz) sliced water chestnuts, drained
1
cup organic or 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

Directions

  • 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.

Nutrition Info

The Quick Take:

  • Calories 320
  • Fat 3g
  • Saturated Fat 1/2g
  • Sodium 480mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
30),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
480mg
480%;
Total Carbohydrate
62g
62%
(Dietary Fiber
5g
5%
  Sugars
4g
4%
),
Protein
11g
11%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
45%;
Calcium
4%;
Iron
15%;
Exchanges:
3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

Besides dairy foods, calcium comes from dark green veggies like broccoli. Bones need calcium to build and maintain their strength and integrity.

Mad About Macaroni (2001) p. 43

©Copyright 2009, Rodale, Inc.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/10/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
320
(
Calories from Fat
30),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1/2g,
1/2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
480mg
480%;
Total Carbohydrate
62g
62%
(Dietary Fiber
5g
5%
  Sugars
4g
4%
),
Protein
11g
11%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
45%;
Calcium
4%;
Iron
15%;
Exchanges:
3 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
4
*Percent Daily Values are based on a 2,000 calorie diet.

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