Sesame noodles with chicken
Nutrition: 340 calories, 11 g fat (2 g saturated), 400 mg sodium.
Servings: 4 people
Ingredient:
170 g whole wheat fettuccine; 10 ml toasted sesame oil; juice of 1 lemon; 15 ml warm water; 7.5 g chunky peanut butter; 7.5 ml low-sodium soy sauce; 10 ml chili sauce; 260 g chicken, shredded; 1 red or yellow bell pepper, sliced; 260 g sweet green beans; 130 g cooked and shelled edamame; Chopped peanuts, sesame seeds, or chopped green onions (optional).
Making:
Bring a large pot of salted water to a boil and cook the pasta according to package instructions.
Remove the noodles and place in a large bowl with a little sesame oil and rice wine vinegar to prevent the noodles from sticking.
Combine lime juice, water, peanut butter, soy sauce, chili sauce, and sesame oil in a microwave-safe bowl. Microwave for 45 seconds, then stir to form a uniform sauce.
Pour the sauce over the noodles and mix well.
Add chicken, bell pepper, green beans and edamame and stir well.
Sprinkle peanuts, sesame seeds or green onions over each serving.
Pumpkin Noodle Salad
Nutrition: 387 calories, 14 g fat (2 g saturated), 334 mg sodium, 7 g fiber, 17 g sugar.
Servings: 4 people
Ingredient:
340 g butternut squash; 15 ml olive oil; 2.5 g smoked paprika; 1.25 g salt; 1.25 g black pepper; 170 g whole-grain or whole-wheat bow tie pasta (optional); 30 ml apple cider vinegar; 15 ml olive oil; 15 ml pure maple syrup; 5 g mustard; 1 medium red apple, cored and sliced or chopped; 30 g dried cherries or cranberries; 520 g spring greens; 30 g roasted pine nuts.
Making:
Preheat oven to 204°C.
Line a shallow baking sheet with foil; coat foil with cooking spray.
Place butternut squash, olive oil, paprika, salt, and 1/8 teaspoon pepper in a bowl; toss to combine.
Roast the pumpkin for 20 minutes or until tender, stirring once. Meanwhile, cook the pasta according to package directions and drain.
In a large bowl, whisk together vinegar, oil, syrup, mustard, salt and remaining 1/8 teaspoon pepper until smooth.
Pour 1 teaspoon of the sauce into a small bowl, add the apples and mix well.
Add hot cooked pasta and dried cherries to remaining sauce, tossing to combine.
Divide the greens into four jars (or containers of your choice). Top with the pasta mixture, apples, roasted pumpkin, and pine nuts. Cover and refrigerate for up to 3 days.
