Udon Noodles with Broccoli and Peppers

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.

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The Quick Take & Nutrition Info

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The Quick Take:

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

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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:

*Percent Daily Values are based on a 2,000 calorie diet.

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 Cascadian Farm® 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.

Did You Know?

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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

Reviews

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1 - 3 of 3 Reviews View All

Posted 1/13/2011 3:10:15 PM REPORT ABUSE rfpm123 said:

Rating:

easy to make and very delicious

Posted 4/15/2009 12:58:55 PM REPORT ABUSE Member said:

Rating:

I was trying to find a recipe for lo mein noodles and this recipe came up. I decided to make it fit what I was looking for. I didn't add carrots, water chestnuts, broccoli or peppers. Intead I added beef sliced up in thin slices, onions, and cabbage. YUM! The Udon noodles had a wonderful flaver and even the left overs were great. The whole family enjoyed it. I am definately adding this to my list of favs!

Posted 10/15/2008 9:45:04 AM REPORT ABUSE emac said:

Rating:

tasty, simply, quick, good.

1 - 3 of 3 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 02/04/2010. NOTE: We do not include optional ingredients in our calculations.