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


Early Peanut Consumption Associated with Lower Risk of Peanut Allergy in High Risk Children
March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

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