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 sauc
1/2 yellow bell pepper, thinly sliced (about 1 cup)
1 carrot, peeled and shredde
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.
|Nutrition Facts Per Serving: |
|Calories: 313 calories |
|% fat calories: 47 |
|Fat: 18g |
|Saturated Fat: 2g |
|Cholesterol: 0mg |
|Protein: 10g |
|Carbohydrate: 34g |
|Fiber: 6g |
|Sodium: 178mg |