Recipe: Broccoli, Red Pepper and Szechuan Noodles

This flavorful Asian-inspired dish is healthy and easy to make. It offers colorful vegetables and whole-grain noodles in a rich-tasting sauce. It’s low in fat and calories, with spices and flavor that will keep you satisfied.

Ingredients

• 1 lb. 100% whole-wheat spaghetti
• 3 1/2 tablespoon dark toasted sesame oil
• 3 1/2 tablespoon soy sauce (low sodium)
• 1 1/2 tablespoon balsamic vinegar
• 2 tablespoon agave nectar
• 1 teaspoon hot chili sesame oil (to your taste — see chef’s note)
• 1/2 teaspoon garlic (fresh, finely chopped)
• 1/3 cup scallions (fresh, sliced)
• 3 cups broccoli florets
• 1 1/2 cup red pepper (small, diced)

Directions

1. Noodles: Cook noodles as directed on package, drain and rinse to cool.
2. Broccoli florets: Boil water in a large pot. Add broccoli florets and salt. Blanch broccoli for three minutes or until just tender, then remove to cool.
3. Sauce: In a separate bowl, combine all sauce ingredients (excluding noodles, broccoli and red pepper) and mix well.
4. Garnish prep: Dice a red pepper and set aside.
5. Toss noodles and broccoli in sauce, and sprinkle with red pepper.

Chef’s note: For chili oil, start with a half teaspoon and then increase by 1/4 teaspoon increments until you reach a comfortable level of heat.

Ingredient health benefits

• Whole grains. This essential food group is always a great addition to any meal. Whole grains have skin-strengthening vitamin E and B vitamins to support your metabolism and build DNA. Their shells are a source of fiber and unsaturated fats that help maintain healthy digestion and lower your cholesterol. You can also get some high-quality, plant-based protein and carbohydrates to fuel your cells and keep you fuller for longer.
• Garlic. This allium has been on the culinary scene for thousands of years. Garlic is considered a potent herb in traditional Chinese medicine (TCM), and scientific studies suggest that it may be able to act as an immunity booster if your meals and snacks include plenty of fruits and vegetables. Garlic may also help lower your blood pressure, but more research is needed to know just how effective it is.
• Broccoli. If you were one of those kids who refused to touch the stuff, we get it. But broccoli becomes much less boring when it’s part of a flavorful meal like this one. It has gut-helpful fiber and it’s high in vitamin C (just one cup of raw broccoli has 90% of your daily recommended intake). Your bones will appreciate the magnesium and vitamin K. But wait, there’s more! This cruciferous vegetable also has vitamin B9 (folate), heart-healthy potassium and natural properties that may lower your risk of cancer. It’s no wonder broccoli has earned the title of superfood!
• Red bell peppers. One of the more versatile veggies, red bell peppers are full of antioxidants like vitamin C, vitamin A, vitamin E, vitamin B6 and anthocyanins. These nutrients help suppress inflammation and nasty free radicals, as well as support your eyes, brain, immune system and skin. Potassium and magnesium help regulate your blood pressure and maintain healthy muscles.

Nutrition info (per serving)

Makes 6 servings
Serving = 1 cup

Calories: 220
Sodium: 550 mg
Sugars: 5 g
Cholesterol: 0 mg
Saturated fat: 1.5 g
Fiber: 4 g
Protein: 7 g
Carbohydrate: 29 g