Noodles, veggies team up

November 21, 2007|By Linda Gassenheimer | Linda Gassenheimer,McClatchy-Tribune

This is a quick and low-fat Chinese meal to rival your local favorite restaurant. I have used only vegetables, which I chose for their variety of flavors, colors and textures.

Most supermarkets sell fresh Chinese noodles in the refrigerated section of the produce department. Dried Chinese noodles can be found in the Chinese or Oriental food section of the market. Either type works fine. If authentic noodles are difficult to find, use thin spaghettini.

Lo mein actually means mixed noodles. Fresh noodles are a staple of the northern Chinese diet where it is too cold to grow rice.

Vegetable Lo Mein

Makes 2 servings

1/4 pound dried or fresh Chinese noodles

1/4 cup fat-free, low-salt chicken broth

2 tablespoons sherry

1 tablespoon oyster sauce

1 tablespoon cornstarch

1/2 teaspoon cayenne pepper

1 teaspoon ground five-spice powder

4 teaspoons sesame oil (divided use)

1 small onion, sliced (1 1/2 cups)

2 carrots, sliced (1 cup)

2 celery stalks, sliced (1 cup)

3 medium cloves garlic, crushed

1 tablespoon chopped fresh ginger

1/4 pound fresh snow peas (1 1/2 cups)

1/4 pound fresh bean sprouts (1 1/2 cups)

1/4 pound mushrooms (1 1/2 cups)

low-salt soy sauce

Bring a large pot of water to a boil and add noodles. Boil 2 to 3 minutes and drain. While water boils, prepare sauce and vegetables. Mix chicken broth, sherry, oyster sauce, cornstarch, cayenne pepper and five-spice powder.

Heat 1 teaspoon sesame oil in a wok or skillet. Add onion and stir-fry 1 minute. Add carrots and celery. Cook 2 minutes. Add garlic, ginger, snow peas, bean sprouts and mushrooms. Toss another minute and add drained noodles.

Stir-fry 2 to 3 minutes, stirring constantly to mix noodles and vegetables. Add sauce and toss 2 more minutes. Add remaining 3 teaspoons of sesame oil. Toss to blend well and serve with soy sauce at the table.

Per serving: 488 calories, 17 grams protein, 78 grams carbohydrate, 13 grams fat, no grams saturated fat, 8 grams fiber, 54 milligrams cholesterol, 737 milligrams sodium

Recipe analysis provided by the Miami Herald.

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