Sesame Noodles with Broccoli: Difference between revisions
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From Cooking Light | From Cooking Light | ||
Nuts and seeds are a good source of protein and healthful fats. This meatless main dish incorporates sesame seeds in two forms: tahini (sesame seed paste) in the sauce and toasted seeds as a garnish. | Nuts and seeds are a good source of protein and healthful fats. This meatless main dish incorporates sesame seeds in two forms: tahini (sesame seed paste) in the sauce and toasted seeds as a garnish.<br> | ||
Sauce:<br> | |||
2 tablespoons tahini (sesame seed paste) | 2 tablespoons tahini (sesame seed paste)<br> | ||
2 tablespoons water | 2 tablespoons water<br> | ||
2 tablespoons rice wine vinegar | 2 tablespoons rice wine vinegar<br> | ||
2 tablespoons low-sodium soy sauce | 2 tablespoons low-sodium soy sauce<br> | ||
1 1/2 tablespoons dark sesame oil | 1 1/2 tablespoons dark sesame oil<br> | ||
2 teaspoons honey | 2 teaspoons honey<br> | ||
1/2 teaspoon salt | 1/2 teaspoon salt<br> | ||
1/2 teaspoon grated peeled fresh ginger | 1/2 teaspoon grated peeled fresh ginger<br> | ||
1/2 teaspoon chile paste with garlic (such as sambal oelek) | 1/2 teaspoon chile paste with garlic (such as sambal oelek)<br> | ||
2 garlic cloves, minced | 2 garlic cloves, minced<br> | ||
Noodles: | Noodles:<br> | ||
8 ounces uncooked whole wheat spaghetti | 8 ounces uncooked whole wheat spaghetti<br> | ||
5 cups broccoli florets | 5 cups broccoli florets<br> | ||
2 cups matchstick-cut carrots | 2 cups matchstick-cut carrots<br> | ||
3/4 cup thinly sliced green onions | 3/4 cup thinly sliced green onions<br> | ||
1/3 cup chopped fresh cilantro | 1/3 cup chopped fresh cilantro<br> | ||
3 tablespoons sesame seeds, toasted | 3 tablespoons sesame seeds, toasted<br> | ||
1/4 teaspoon salt | 1/4 teaspoon salt<br> | ||
To prepare sauce, combine tahini and next 9 ingredients (through garlic) in a small bowl; stir with a whisk. | To prepare sauce, combine tahini and next 9 ingredients (through garlic) in a small bowl; stir with a whisk.<br> | ||
To prepare noodles, cook pasta in a large pot of boiling water 5 minutes, omitting salt and fat. Add broccoli to pan, and cook 1 minute. Add carrots to pan; cook 1 minute. Drain; place in a large bowl. Sprinkle with onions and remaining ingredients. Drizzle with sauce; toss well. Serve immediately. | To prepare noodles, cook pasta in a large pot of boiling water 5 minutes, omitting salt and fat. Add broccoli to pan, and cook 1 minute. Add carrots to pan; cook 1 minute. Drain; place in a large bowl. Sprinkle with onions and remaining ingredients. Drizzle with sauce; toss well. Serve immediately.<br> | ||
Yield: 4 servings (serving size: 2 cups) | Yield: 4 servings (serving size: 2 cups) | ||
NUTRITION PER SERVING | NUTRITION PER SERVING<br> | ||
CALORIES 401(31% from fat); FAT 13.7g (sat 2g,mono 4.9g,poly 5.9g); PROTEIN 14.9g; CHOLESTEROL 0.0mg; CALCIUM 119mg; SODIUM 798mg; FIBER 13.6g; IRON 4.1mg; CARBOHYDRATE 62.7g | CALORIES 401(31% from fat); FAT 13.7g (sat 2g,mono 4.9g,poly 5.9g); PROTEIN 14.9g; CHOLESTEROL 0.0mg; CALCIUM 119mg; SODIUM 798mg; FIBER 13.6g; IRON 4.1mg; CARBOHYDRATE 62.7g | ||
Maureen Callahan | Maureen Callahan | ||
Cooking Light, APRIL 2007 | Cooking Light, APRIL 2007 | ||
Revision as of 23:30, 23 May 2007
http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=1599610
Sesame Noodles with Broccoli
From Cooking Light
Nuts and seeds are a good source of protein and healthful fats. This meatless main dish incorporates sesame seeds in two forms: tahini (sesame seed paste) in the sauce and toasted seeds as a garnish.
Sauce:
2 tablespoons tahini (sesame seed paste)
2 tablespoons water
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons dark sesame oil
2 teaspoons honey
1/2 teaspoon salt
1/2 teaspoon grated peeled fresh ginger
1/2 teaspoon chile paste with garlic (such as sambal oelek)
2 garlic cloves, minced
Noodles:
8 ounces uncooked whole wheat spaghetti
5 cups broccoli florets
2 cups matchstick-cut carrots
3/4 cup thinly sliced green onions
1/3 cup chopped fresh cilantro
3 tablespoons sesame seeds, toasted
1/4 teaspoon salt
To prepare sauce, combine tahini and next 9 ingredients (through garlic) in a small bowl; stir with a whisk.
To prepare noodles, cook pasta in a large pot of boiling water 5 minutes, omitting salt and fat. Add broccoli to pan, and cook 1 minute. Add carrots to pan; cook 1 minute. Drain; place in a large bowl. Sprinkle with onions and remaining ingredients. Drizzle with sauce; toss well. Serve immediately.
Yield: 4 servings (serving size: 2 cups)
NUTRITION PER SERVING
CALORIES 401(31% from fat); FAT 13.7g (sat 2g,mono 4.9g,poly 5.9g); PROTEIN 14.9g; CHOLESTEROL 0.0mg; CALCIUM 119mg; SODIUM 798mg; FIBER 13.6g; IRON 4.1mg; CARBOHYDRATE 62.7g
Maureen Callahan Cooking Light, APRIL 2007
