Soybean-shiitake Soba Noodles
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Veg10 | 4 | Servings | |
INGREDIENTS
| 2 | c | Boiling water |
| 1/2 | c | Dried shiitake mushrooms |
| about 1/2 ounce | ||
| 1 | t | Dark sesame oil |
| 1/2 | c | Chopped green onions |
| 1 | Red bell pepper, cut into | |
| thin | ||
| strips | ||
| 15 | oz | Low-sodium black or organic |
| soybeans rinsed and | ||
| Drained | ||
| 3 | T | Mirin |
| sweet rice wine | ||
| 2 | T | Soy sauce |
| 1/4 | t | Freshly ground pepper |
| 4 | c | Hot cooked soba |
| about 8 ounces uncooked | ||
| buckwheat | ||
| noodle | ||
| 2 | t | Sesame seeds, toasted |
INSTRUCTIONS
Combine boiling water and mushrooms in a bowl; cover and let stand 30 minutes. Drain mushrooms, reserving 3 tablespoons liquid. Discard mushroom stems; thinly slice mushroom caps, and set aside. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, green onions, and bell pepper strips; stir-fry 1 minute. Add reserve mushroom liquid, soybeans, and mirin; stir-fry 2 minutes. Add soy sauce and pepper; stir-fry 1 minute. Serve over soba; sprinkle with sesame seeds. Yield: 4 servings (serving size: 3/4 cup sauce and 1 cup soba). Note: Substitute 4 cups hot cooked vermicelli (about 8 ounces uncooked very thin spaghetti) for the soba, if desired. Per serving: 123 Calories (kcal); 2g Total Fat; (14% calories from fat); 4g Protein; 26g Carbohydrate; 0mg Cholesterol; 524mg Sodium Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates Recipe by: Weight Watchers Magazine, Jan/Feb 1998 Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 229
Calories From Fat: 33
Total Fat: 3.8g
Cholesterol: 0mg
Sodium: 595.8mg
Potassium: 259.5mg
Carbohydrates: 33.8g
Fiber: 2.1g
Sugar: 1.8g
Protein: 18.7g