Soba Lo Mein with Bok Choy and Sugar Snap Peas

  • Serves: 4


Description

The secret to success in this dish is to not overcook the soba, which are thin Japanese noodles made from buckwheat and wheat flour. They have a slightly nutty flavor that is quite different from that of other noodles.

Ingredients

4 ounces dried soba noodles
Sauce
1/4 cup low-sodium vegetable broth
2 tablespoons hoisin sauce
1 tablespoon low-salt soy sauce
1 teaspoon sugar
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1 teaspoon canola or corn oil
2 medium garlic cloves, minced
2 medium carrots, thinly sliced
4 ounces sugar snap peas, trimmed (about 1 cup)
2 stalks bok choy, stems and leaves thinly sliced
1/2 medium onion, thinly sliced

Cooking Instructions

In a large saucepan, bring about 8 cups water to a boil over high heat. Stir in the noodles. Reduce the heat to medium-high. Cook for 2 to 3 minutes, or until tender, stirring occasionally. Drain in a colander. Set aside.

In a small bowl, stir together the sauce ingredients.

Heat a large nonstick skillet or wok over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the garlic for 15 seconds.

Add the carrots and peas; cook for 1 minute, stirring constantly. Add the bok choy and onion; cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly.

Add the sauce and noodles; cook for 1 minute, or until the mixture is heated through, stirring constantly.

Cook's Tip

Both the crunchy white stems and the leafy green part of bok choy are edible. Cook the stems or eat them raw like celery. Cook the delicate leafy green parts as you would spinach. Both stems and greens are good stir-fried or added to soups (the greens cook quickly, so add them near the end of cooking time). Tofu, bok choy, and broth are a great combination in either soup or a stir-fry.


Nutritional Analysis
Per serving
Calories Per Serving
161
Total Fat
1.5 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
.5 g
Sodium
207 mg
Carbohydrates
33 g
Fiber
4 g
Sugar
9 g
Protein
6 g

Dietary Exchanges


1 1/2 starch, 2 vegetable   



This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.