Asian Noodle Salad
One of my favourite salads from our Cuisine Canada Gold-award-winning cookbook Ultimate Foods for Ultimate Health … and don’t forget the chocolate! This vegetarian main course can be served either cold or hot.
1/4 lb (125 g) uncooked whole grain pasta
4 cups (1 L) red cabbage, shredded
1 large carrot, grated
1 red pepper, diced
4 cups (1 L) broccoli florets
Dressing
1/4 cup (60 mL) natural organic crunchy peanut butter
2 Tbsp (30 mL) rice vinegar
2 Tbsp (30 mL) water
2 Tbsp (30 mL) sodium-reduced soy sauce
2 Tbsp (30 mL) honey
1 Tbsp (15 mL) chili-garlic sauce
2 Tbsp (30 mL) fresh lime juice
Toppings
1/4 cup (60 mL) peanuts
1 cup (250 mL) fresh cilantro, chopped (optional)
1 green onion, chopped (optional)
Cook pasta according to the package directions.
In medium bowl, whisk together peanut butter, rice vinegar, water, soy sauce, honey, chili-garlic sauce, and lime juice until blended.
To serve cold
Toss shredded cabbage, grated carrot, diced red pepper, and broccoli florets into large bowl; set aside. Pour dressing over veggies.
By this time the spaghetti should be cooked; drain. Add to veggies and toss until everything is well coated. Refrigerate until well chilled, either 3 hours or overnight.
To serve hot
Heat large frying pan over medium heat. Add 1 Tbsp (15 mL) organic canola oil and sauté broccoli for 1 minute. Add cabbage and sauté for 1 minute. Add carrot and red pepper; sauté until all veggies are tender crisp. Add hot cooked pasta and toss with dressing. Stir until well coated and serve.
At serving time divide the salad equally between 4 plates and sprinkle each serving with 1 Tbsp (15 mL) peanuts. If you decide to go with the Asian flavours, sprinkle each with 1/4 cup (60 mL) of cilantro and 1/4 of the green onion. Serves 4.
Each serving contains: 350 calories; 14 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 46 g carbohydrates; 9 g fibre; 465 mg sodium
source: "Pasta to the rescue", from alive #320, June 2009
Asian Noodle Salad
Mairlyn Smith, PHEc
Mairlyn Smith, PHEc, is a professional home economist, Second City Alumnus, cookbook author, freelance writer, and mom.
