Asian Vegetable Lo Mein
Recipe from Diabetic Living

Udon noodles are usually sold in the Asian food section of the supermarket. If unavailable, substitute spaghetti or linguine in the recipe.


Asian Vegetable Lo Mein

by 6  people


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Ingredients
  • 1 cup
    dried shiitake or Chinese black mushrooms
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  • 1 cup
    boiling water
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  • 6 ounces
    udon noodles
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  • egg whites
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  • egg
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  • 2 teaspoons
    cooking oil
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  • 2 teaspoons
    toasted sesame oil
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  • cloves garlic, minced
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  • 2 teaspoons
    finely chopped fresh ginger
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  • 1/2 teaspoon
    crushed red pepper (optional)
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  • red sweet pepper, cut into thin bite-size strips
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  • 2 cups
    sugar snap peas or snow pea pods (strings and tips removed), halved if large
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  • 1/4 cup
    light teriyaki sauce
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Directions
1.
In a small bowl combine mushrooms and boiling water. Cover and let stand for 20 minutes. Drain mushrooms, squeezing out excess liquid; reserve 1/2 cup liquid. Chop mushrooms and set aside. Meanwhile, cook noodles in additional boiling water for 5 minutes; drain and return to saucepan.
2.
For egg strips, combine egg whites and egg. In a 10-inch nonstick skillet heat 1 teaspoon of the cooking oil and 1 teaspoon of the sesame oil over medium heat until hot. Pour egg mixture into skillet. Lift and tilt the skillet to form a thin layer of egg on the bottom. Cook, without stirring, for 2 or 3 minutes or until just set. Slide egg mixture out onto a cutting board; cool slightly and cut into 2x1/2-inch-long strips. Set aside.
3.
In the same skillet heat the remaining 1 teaspoon cooking oil and 1 teaspoon sesame oil over medium-high heat. Add mushrooms, garlic, ginger, and, if desired, crushed red pepper. Cook and stir for 1 minute. Add sweet pepper and peas; cook and stir 2 minutes more. Add reserved mushroom soaking liquid and teriyaki sauce. Bring to boiling; boil gently, uncovered, for 3 minutes. Add egg strips and vegetable mixture to noodles; toss well. Serve immediately. Makes 4 (1 1/4-cup) servings.

Nutrition information
Per serving: Calories 293, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 94 mg, Sodium 307 mg, Carbohydrate 44 g, Fiber 3 g, Protein 12 g. Daily Values: Vitamin A 21%, Vitamin C 68%, Calcium 0%, Iron 19%. Exchanges: Vegetable 1, Starch 2.5, Lean Meat .5, Fat 1. Percent Daily Values are based on a 2,000 calorie diet.
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