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From EatingWell: April/May 2006, EatingWell Serves Two
This is not the greasy Lo Mein of your favorite Chinese take-out, it tastes even better. Plus you get plenty of nutrients with the addition of edamame, a great vegetarian protein source.
4 servings, 2 cups each
Active Time: 30 minutes
Total Time: 40 minutes
Ingredients
•8 ounces whole-wheat spaghetti
•2 cups frozen edamame, (shelled soybeans)
•4 scallions, thinly sliced
•1/4 cup oyster sauce, or vegetarian “oyster” sauce
•1/4 cup rice-wine vinegar
•3 tablespoons reduced-sodium soy sauce
•2 teaspoons sugar
•2 teaspoons toasted sesame oil
•1/8 teaspoon crushed red pepper
•2 tablespoons canola oil
•2 medium carrots, cut into matchsticks
•2 small red bell peppers, cut into matchsticks
Preparation
1.Bring a large pot of water to a boil. Add spaghetti and edamame and cook, stirring occasionally, until the pasta is just tender, 8 to 10 minutes or according to package directions. Drain.
2.Meanwhile, whisk scallions, oyster sauce, vinegar, soy sauce, sugar, sesame oil and crushed red pepper in a small bowl until the sugar is dissolved.
3.Heat canola oil in a large nonstick skillet over high heat. Add carrots and bell peppers and cook, stirring often, until slightly softened, 3 to 4 minutes. Add the pasta and edamame. Cook, stirring occasionally, until the pasta is crispy in spots, 1 to 2 minutes. Add the sauce and stir to combine.
Nutrition
Per serving : 417 Calories; 13 g Fat; 1 g Sat; 5 g Mono; 0 mg Cholesterol; 60 g Carbohydrates; 18 g Protein; 13 g Fiber; 569 mg Sodium; 310 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 very lean meat, 2 fat
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