Vegetable Lo Mein
Substitute spaghetti or linguine
for Udon noodles if desired.
| Servings: 4 |
• 1 cup dried
shitake mushrooms
• 1 cup
boiling water
• 6 ounces udon noodles
• 2 egg whites
• 1 egg
• 2 teaspoons olive oil
• 2 teaspoons toasted sesame oil
• 3 cloves garlic, minced
• 2 teaspoons finely chopped fresh ginger
• 1/2 teaspoon crushed red pepper flakes
• 1 red bell pepper, cut into thin strips
• 2 cups sugar snap peas or snow pea pods (remove tips and strings),
halved
• 1/2 cup light teriyaki sauce
In a small bowl combine mushrooms and boiling water. Cover and let stand for 20 minutes. Drain mushrooms, squeezing out excess liquid; reserve 1/2 cup liquid. Chop mushrooms and set aside. Meanwhile, cook noodles in additional boiling water for 5 minutes; drain and return to saucepan.
For egg strips, combine egg whites and egg. In a 10 inch nonstick skillet, heat 1 teaspoon of the olive oil and 1 teaspoons of the sesame oil over medium heat until hot. Pour egg mixture into skillet. Lift and tilt the skillet to form a thin layer of egg on the bottom. Cook, without stirring, for 2 or 3 minutes or until just set. Slide egg mixture out onto a cutting board; cool slightly and cut into 2 x 1/2 inch strips. Set aside.
In the same skillet, heat remaining 1 teaspoon olive oil and 1 teaspoon sesame oil over medium high heat. Add mushrooms, garlic, ginger, and if desired, crushed red pepper flakes. Cook and stir for 1 minute. Add red bell pepper and peas; cook and stir for 2 minutes more. Add reserved mushroom soaking liquid and teriyaki sauce. Bring to boiling; boil gently, uncovered, for 3 minutes. Add egg strips and vegetable mixture to noodles; toss well Serve immediately.
Per Serving: 293 Calories; 8g Fat ; 1g Saturated Fat; 12g Protein; 44g Carbohydrate; 3g Dietary Fiber; 94mg Cholesterol; 307mg Sodium. Exchanges: 2 1/2Grain(Starch); 1/2 Meat; 1 Vegetable; 1 Fat.