| Tea Sesame Noodle Salad |
Serves 8 / Whole-wheat pasta, nutrient-dense vegetables, and plenty of antioxidant-rich black tea make this noodle salad nutritious and tasty. Serving tip: This is also delicious cold.
7 cups water
1/2 cup (1 1/2 ounces) snow peas
7 bags strong black tea
8 ounces whole-wheat spaghetti noodles
1 tablespoon light sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon balsamic vinegar
1/2 teaspoon agave nectar
1/4 teaspoon crushed red pepper flakes or chili sauce
1/2 yellow bell pepper, thinly sliced (about 1 cup)
1 carrot, peeled and shredded
2 green onions, sliced on the diagonal
1/2 cup chopped fresh cilantro
2 teaspoons sesame seeds, toasted
1. Bring water to boil in a 2-quart saucepan. When boiling, add snow peas for 30 seconds; remove with a slotted spoon and transfer to a bowl of ice water. When cold, drain and set aside. Return water to a boil and add tea bags; steep for 2 minutes, then remove tea bags. Remove 1/4 cup tea and reserve. Return tea water to boil and add noodles; cook until al dente.
2. While noodles are cooking, in a medium bowl whisk together 1/4 cup reserved tea, sesame oil, soy sauce, vinegar, agave, and crushed red pepper flakes.
3. Drain cooked noodles and transfer to a large bowl. Add snow peas, bell pepper, carrot, and green onions. Toss with tea–soy sauce mixture. Sprinkle with cilantro and sesame seeds.
PER SERVING: 313 cal, 47% fat cal, 18g fat, 2g sat fat, 0mg chol, 10g protein, 34g carb, 6g fiber, 178mg sodium