meatless monday: baby bella and broccoli lo mein

Posted by on Oct 6, 2014 in tasteovers by jackie | 0 comments

meatless monday: baby bella and broccoli lo mein

This Asian-inspired stir-fried noodle dish is a delight! It has a nice balance of saltiness to sweetness … the slight hint of sweetness coming naturally from coconut water. It’s a tasty way to up your veggie quota for the day. It’s a versatile recipe, too. You can swap in nearly any non-starchy vegetables. Try it with various noodles, like protein rich adzuki bean or edamame spaghetti. And serve this dish hot or cold. When chilled, lightly splash with rice vinegar and enjoy as a lively noodle salad. Whichever way you choose to partake in this lo mein, do enjoy it often–and especially on Meatless Monday!

Calories saved: 230

Why it’s better for you? Lots of veggies + whole grain goodness!

meatless monday: baby bella and broccoli lo mein

Yield: 4 servings

Serving Size: 2 cups each

meatless monday: baby bella and broccoli lo mein

Ingredients

  • 2/3 cup raw coconut water
  • 3 1/2 tablespoons naturally brewed soy sauce, or to taste
  • 2 teaspoons toasted sesame oil
  • 1 (8- to 8 1/2-ounce) package whole wheat lo mein noodles or spaghetti
  • 2 tablespoons grapeseed oil, divided
  • 4 cups small bite-size broccoli florets
  • 2 cups sliced baby bella mushrooms
  • 1 large red bell pepper, cut into matchstick-size strips
  • 1 tablespoon freshly grated gingerroot
  • 3 large garlic cloves, minced
  • 1/3 cup thinly sliced fresh basil
  • 1 tablespoon white or black sesame seeds (or mixture), toasted

Instructions

  1. Whisk together the coconut water, soy sauce, and sesame oil in a liquid measuring cup. Set aside.
  2. Prepare the noodles according to package directions. Rinse under cold water and drain well.
  3. Heat 1 tablespoon of the grapeseed oil in a stick-resistant wok or extra-large skillet over high heat. Add the noodles and stir-fry until coated with the oil, about 15 seconds. Add half the soy sauce mixture and toss just until the liquid is absorbed by the noodles, about 1 minute. Transfer the noodles to a serving bowl.
  4. Heat the remaining 1 tablespoon grapeseed oil in the wok over high heat. Add the broccoli, mushrooms, bell pepper, and ginger and stir-fry until the broccoli is al dente (cooked through but still firm), about 3 1/2 to 4 minutes. Add the garlic and stir-fry until fragrant, about 30 seconds. Add the noodles and remaining sauce mixture and toss until well combined and excess liquid is absorbed, about 1 minute.
  5. Stir in the basil, sprinkle with the sesame seeds, and serve. If desired, serve with sriracha and additional soy sauce on the side.

Notes

Per serving: 370 calories, 12g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 850mg sodium, 54g total carbohydrate, 5g dietary fiber, 6g sugars, 14g protein

http://jackienewgent.com/2014/10/lo-mein/

 

The “Before” Recipe

Inspired by: stir-fried lo mein with beef and broccoli

http://www.seriouseats.com/recipes/2014/04/stir-fried-lo-mein-beef-broccoli-recipe.html

Per serving: 600 calories, 23g total fat, 4.5g saturated fat, 0g trans fat, 40mg cholesterol, 1290mg sodium, 73g total carbohydrate, 6g dietary fiber, 2g sugars, 23g protein

 

Tasteover Tips

  • Use ingredients that provide sweetness naturally, like no-sugar-added coconut water and sweet red bell pepper, instead of relying on white sugar
  • When forgoing beef, be sure to include a “meaty” ingredient, such as mushrooms
  • Add a pop of freshness and fragrance with a fresh herb, like basil or cilantro in Asian dishes
  • Finish with sesame seeds to add intriguing texture, flavor, and eye appeal

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