Review-Edamame Lo Mein - 9 pts

[Guest guest]

We've made this several times--It's very yummy! Thanks for posting the

recipe, Chupa.

 

Peace,

Mo

 

Chupa Babi wrote:

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> Edamame Lo Mein - 9 pts

> 8 ounces whole-wheat spaghetti

> 2 cups frozen edamame (shelled soybeans)

> 4 scallions, thinly sliced

> 1/4 cup oyster sauce or vegetarian " oyster " sauce

> 1/4 cup rice-wine vinegar

> 3 tablespoons reduced-sodium soy sauce

> 2 teaspoons sugar

> 2 teaspoons toasted sesame oil

> 1/8 teaspoon crushed red pepper

> 2 tablespoons canola oil

> 2 medium carrots, cut into matchsticks

> 2 small red bell peppers, cut into matchsticks

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> 1. Bring a large pot of water to a boil. Add spaghetti

> and edamame and cook, stirring occasionally, until the

> pasta is just tender, 8 to 10 minutes or according to

> package directions. Drain.

> 2. Meanwhile, whisk scallions, oyster sauce, vinegar,

> soy sauce, sugar, sesame oil and crushed red pepper in

> a small bowl until the sugar is dissolved.

> 3. Heat canola oil in a large nonstick skillet over

> high heat. Add carrots and bell peppers and cook,

> stirring often, until slightly softened, 3 to 4

> minutes. Add the pasta and edamame. Cook, stirring

> occasionally, until the pasta is crispy in spots, 1 to

> 2 minutes. Add the sauce and stir to combine.

>

> Makes 4 servings, 2 cups each

> ACTIVE TIME: 30 minutes

> TOTAL TIME: 40 minutes

> EASE OF PREPARATION: Easy

>

> Per serving: 417 calories; 13 g fat (1 g sat, 5 g

> mono); 0 mg cholesterol; 60 g carbohydrate; 18 g

> protein; 13 g fiber; 569 mg sodium; 310 mg potassium.

>

> Nutrition bonus: Vitamin A (140% daily value), Vitamin

> C (130% dv), Iron (20% dv), Magnesium (16% dv).

>

> 3 Carbohydrate Servings

> Exchanges: 3 1/2 starch, 1 vegetable, 1 very lean

> meat, 2 fat

>

> Source: EatingWell, April/May 2006

> Formatted by Chupa Babi in MC: 08.08.07

>

> This is not the greasy Lo Mein of your favorite

> Chinese take-out, it tastes even better. Plus you get

> plenty of nutrients with the addition of edamame, a

> great vegetarian protein source. Make it a Meal: Fruit

> sorbet and sesame cookies are a perfect ending.

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