When the main ingredients in a recipe are pantry staples like lower sodium peanut butter and whole-grain spaghetti, you can whip up this Asian recipe at a moment’s notice.
Nutrition Facts
Chilled Peanut-Noodle Salad with Avocado, Cucumber, and Sesame Seeds
Calories
Protein
Fiber
Nutrition Facts
| Calories | 348 | |
|---|---|---|
| Total Fat | 16.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 4.5 g | |
| Monounsaturated Fat | 7.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 144 mg | |
| Total Carbohydrate | 41 g | |
| Dietary Fiber | 9 g | |
| Sugars | 5 g | |
| Protein | 13 g | |
Dietary Exchanges
2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
Ingredients
Servings 8
Serving Size 1 1/4 C
-
12 ounces dried, whole-grain spaghetti -
1 cup frozen, shelled edamame (green soybeans) (thawed) -
1/2 cup creamy, low-sodium peanut butter -
2 tablespoons toasted sesame oil -
2 tablespoons soy sauce (lowest sodium available) -
1 minced, peeled -
1/2 teaspoon garlic powder -
1 medium avocado (halved, pitted, diced) -
1 cup shredded carrots -
1/2 medium English, or hothouse, cucumber, diced -
2 tablespoons toasted sesame seeds
Directions
Tip: Click on step to mark as complete.
-
Prepare the pasta using the package directions, omitting the salt. During the last minute of cooking, stir in the edamame. Reserve 1/4 cup pasta cooking water. Transfer the pasta mixture to a colander. Run under cold water to stop the cooking process. Drain well. Transfer to a large serving bowl. -
In a small bowl, using a fork, whisk together the peanut butter, sesame oil, soy sauce, gingerroot, and garlic powder. Whisk in the reserved pasta water until combined. -
Pour the sauce over the pasta. Stir together using tongs. -
In a small bowl, gently stir together the avocado, carrots, and cucumber. -
Sprinkle the sesame seeds over the pasta. Top with the avocado mixture.
Cooking Tip: For a different flavor, substitute other nut or seed butters, such as sunflower seed butter or almond butter, for the peanut butter.
Keep it Healthy: When making pasta, try adding vegetables to the boiling water during the last few minutes of cooking time. It’s a quick way to bulk up a pasta meal with more veggies.
Tip: Make it Kid-Friendly: Kids can measure and stir together the ingredients for the peanut butter sauce. They can also stir it into the noodles and sprinkle the sesame seeds over the noodles.
Tip: Lightly spray the 1/2-cup measuring cup before adding the peanut butter. The cooking spray will help the peanut butter slide easily out of the cup.
