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 is very low in fat and calories with spices and flavor that will keep you satisfied.
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1 lb. 100 percent 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, fine chopped)
1/3 cup scallions (fresh, sliced)
3 cups broccoli florets
1 1/2 cup red pepper (small, diced)
- Noodles: Cook noodles as directed on package, drain and rinse to cool.
- 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.
- Sauce: In a separate bowl, combine all sauce ingredients (exclude noodles, broccoli and red pepper) and mix well.
- Garnish prep: Dice a red pepper and set aside.
- 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 ¼ teaspoon increments until you reach a comfortable level of heat.
Makes 6 servings.
Nutrition information (per 1-cup serving)
Saturated Fat: 1.5g