Healthy Recipes

Peanut Noodles
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Chinese egg noodles (such as lo mein or chow mein) 4 ounces
Olive oil 2 teaspoons
Small onion, chopped ½
Red bell pepper, chopped 1
Small zucchini, chopped 1
Unsalted peanuts, chopped 2 tablespoons
Peanut sauce 1 tablespoon
Rice wine vinegar 1 tablespoon
Dried chili, seeded and finely chopped (optional) 1
Salt ¼ teaspoon
Garlic clove, minced 1
Freshly ground pepper to taste


Directions
  1. Cook the noodles according to package directions, but omit fat and salt.
  2. Meanwhile, heat oil in a wok or large nonstick pan over medium heat. Add garlic and onion, and cook for 3 minutes, until tender.
  3. Reduce heat to medium, add pepper and zucchini, and cook for another 8-12 minutes, stirring often.
  4. Add peanuts and cook for another minute.
  5. Whisk together peanut sauce, vinegar, chili, salt, and pepper.
  6. Toss noodles, vegetables, and dressing together in a large bowl and serve.

Exchanges
3.5 fats; 2.5 vegetables; 2.5 starches

Side Suggestions: Asian Slaw
Mix 1 tablespoon rice wine vinegar, 1 teaspoon sesame oil, 1 teaspoon granulated sugar, and ¼ teaspoon ground white pepper together in the bottom of a medium bowl. Toss 1 cup finely chopped red cabbage, ½ cup thin strips of peeled carrot, and ½ cup thinly sliced snow peas with dressing and serve. Nutrition Info (for ½ of recipe): 65 calories; 10 g carbohydrate; 1.5 g protein; 2.5 g fat (0 g sat); 2.5 g fiber; 17 mg sodium. Exchanges: 1 vegetable; 0.5 fat.


Nutrition Facts
Serving Size ½ of recipe
Calories 443
Total Fat 28 g
Saturated Fat 4 g
Sodium 642 mg
Total Carbohydrate 44 g
Dietary Fiber 5 g
Protein 8.5 g
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Current Research From Top Journals



June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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previous editions


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