Whole-wheat pasta bolsters fiber and nutrients in this popular Asian noodle salad. The recipe is from Annelise Stuart of Germantown, New York.

From EatingWell:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

8 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 1 pound whole-wheat spaghetti
• 1/2 cup reduced-sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons canola oil
• 2 tablespoons rice-wine vinegar, or lime juice
• 1 1/2 teaspoons crushed red pepper
• 1 bunch scallions, sliced, divided
• 1/4 cup chopped fresh cilantro, divided (optional)
• 4 cups snow peas, trimmed and sliced on the bias
• 1 medium red bell pepper, thinly sliced
• 1/2 cup toasted sesame seeds

Preparation

1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Tips & Notes

• Make Ahead Tip: Prepare through Step 2 up to 2 hours in advance.

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | View Complete Nutrition Guidelines»

Nutrition
Per serving:

345 calories; 12 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 10 g fiber; 542 mg sodium; 336 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Fiber (40% dv), Vitamin A (40% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 2 fat

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