If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.
| Prep Time: | 30 minutes |
| Ready in: | 30 minutes |
| Yield: | 6 servings, 1 1/2 cups each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 1 pound boneless, skinless chicken breasts | |
| 1/2 cup smooth natural peanut butter | |
| 2 tablespoons reduced-sodium soy sauce | |
| 2 teaspoons minced garlic | |
| 1 1/2 teaspoons chile-garlic sauce , or to taste (see Ingredient note) | |
| 1 teaspoon minced fresh ginger | |
| 8 ounces whole-wheat spaghetti | |
| 1 12-ounce bag fresh vegetable medley , such as carrots, broccoli, snow peas | |
Recipe Directions
- Put a large pot of water on to boil for cooking pasta.
- Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
- Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
- Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.
Cover and refrigerate for up to 2 days. To serve, stir in 2 tablespoons warm water per portion; serve cold or reheat in microwave.
Ingredient Note: Chile-garlic sauce (or chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar and is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets and keeps up to 1 year in the refrigerator.
Health Advantages: high fiber, low sat fat, low sodium, heart healthy.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 363 cal | Carbohydrate Servings: | 2 | |||||
| Carbohydrates: | 36 g | Dietary Fiber: | 7 g | Cholesterol: | 44 mg | |||
| Fat: | 12 g | Sodium: | 348 mg | Saturated Fat: | 2 g | |||
| Protein: | 29 g | Potassium: | 287 mg | Monounsaturated Fat: | 0 g | |||
| Nutrition Bonus: | Selenium (58% daily value), Fiber (27% dv), Vitamin C (25% dv), Magnesium (19% dv). | |||||||
| Exchanges: | 2 starch, 1 1/2 vegetable, 3 lean meat | |||||||
0 |
