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Udon Noodles with Broccoli and Peppers
Recipe Tip
Bone Up on Broccoli
Besides dairy foods, calcium comes from dark green veggies like broccoli. Bones need calcium to build and maintain their strength and integrity.
Source
Mad About Macaroni (2001) p. 43
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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.
Prep Time:10 min
Start to Finish:20 min
makes:6 servings

8oz uncooked udon noodles
2teaspoons hot chili or toasted sesame oil
2cups fresh broccoli florets or Cascadian Farm® frozen organic broccoli florets (thawed)
1red or green bell pepper, thinly sliced
2medium carrots, cut into matchsticks
1can (8 oz) sliced water chestnuts, drained
1cup organic or reduced sodium vegetable broth
2tablespoons reduced sodium soy sauce
1tablespoon rice vinegar
2cloves garlic, finely chopped
1tablespoon grated gingerroot
1tablespoon cornstarch
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.

Nutritional Information
1 Serving: Calories 320 (Calories from Fat 30); Total Fat 3g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 480mg; Total Carbohydrate 62g (Dietary Fiber 5g, Sugars 4g); Protein 11g Percent Daily Value*: Vitamin A 90%; Vitamin C 45%; Calcium 4%; Iron 15% Exchanges: 3 Starch; 1 Other Carbohydrate; 1 Vegetable Carbohydrate Choices: 4 
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 2 oz-equivalents Grains, 1 c Vegetables
©Copyright 2008, Rodale, Inc.

 
 
 
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