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Udon Noodles with Broccoli and Peppers

Udon Noodles with Broccoli and Peppers
  • Prep 10 min
  • Total 20 min
  • Servings 6

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. ...MORE+ LESS-

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

Steps

Hide Images
  • 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.

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

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
320
Calories from Fat
30
% Daily Value
Total Fat
3g
5%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
480mg
20%
Potassium
350mg
10%
Total Carbohydrate
62g
21%
Dietary Fiber
5g
22%
Sugars
4g
Protein
11g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
45%
45%
Calcium
4%
4%
Iron
15%
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 Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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