Vegetable Lo Mein
ingredients
2 tsp. canola oil
3 cloves garlic, minced
4 scallions, minced
1 Tbsp. grated ginger
2 carrots, diagonally sliced
3 stalks celery, diagonally sliced
1 cup shiitake mushrooms, cleaned, stemmed, and sliced
1 cup reduced-sodium vegetable broth, divided
1 cup broccoli florets
3 Tbsp. tamari soy sauce
2 Tbsp. dry sherry
2 Tbsp. hoisin sauce
1/2 tsp. chili puree
1 1/2 tsp. sesame oil
1 Tbsp. arrowroot
2 cups cooked soba or udon noodles (spaghetti can be used if other noodles are unavailable)
Minced scallions for garnish (not included in nutritional analysis)
preparation
1. In a wok over high heat, heat the oil. Add the garlic, scallions, and ginger and stir-fry for 30 seconds. Add the carrots, and stir-fry for 2 minutes. Add the celery, and stir-fry for 2 minutes. Add the mushrooms, and stir-fry for 2 minutes. Add the broccoli and ½ cup of the broth. Cover and let steam until broccoli is bright green, about 3 to 4 minutes.
2. Meanwhile, in a measuring cup add remaining broth, soy sauce, sherry, hoisin sauce, chili puree, sesame oil, and arrowroot. Mix well. Add to the vegetables. Add the noodles and mix well. Cook for 1 minute until the sauce has thickened. Garnish.
nutrition
Serving size: 1 cup
Starch exchanges: 1
Vegetable exchanges: 2
Fat exchanges: 1
Amount Per Serving
Calories: 170
Calories From Fat: 40
Total Fat: 4.5 grams
Saturated Fat: 0.5 grams
Cholesterol: 0 milligrams
Sodium: 1,075 milligrams*
Total Carbohydrate: 27 grams
Dietary Fiber: 4 grams
Sugars: 7 grams
Protein: 7 grams
*Note: This is a high-sodium meal.
