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The Cancer Project
TCP Weekly Recipe

April 20, 2009

Somen Japanese Noodles

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Dear Cancer Project supporter,


This low-fat, high-protein recipe is delicious! You may reduce the sauce ingredients if you wish to cut down on the sodium and sugar content even more. Somen noodles can be found at most health food stores and specialty markets, but you can substitute udon or soba noodles as well.

 

Cannellini Beans
Directions

Makes 3 servings

1 8-ounce package Japanese somen noodles
vegetable oil spray
1 12.3-ounce package firm low-fat silken tofu, sliced
2 cups sliced brown mushrooms
2 cups shredded napa cabbage
1 zucchini, sliced
3 green onions, chopped
water or vegetable broth (if needed)
3 tablespoons rice vinegar
2 tablespoons soy sauce or tamari
2 tablespoons agave nectar

Cook noodles according to package instructions. Drain, rinse, and set aside in a large bowl.

Preheat a large skillet over medium heat. Mist pan with a little vegetable oil spray and add tofu. Cook until golden on both sides. Remove tofu and set aside. In the same skillet, sauté mushrooms, cabbage, zucchini, and green onions until tender. Add a little water or vegetable broth to prevent sticking, if needed. Add tofu and veggies to noodles.

In a small bowl, combine vinegar, soy sauce or tamari, and agave nectar. Pour over noodles and toss.

Nutrition Information

Per serving (1/3 of recipe):

Calories: 457
Fat: 3.2 g
Saturated Fat: 0.6 g
Calories from Fat: 6%
Cholesterol: 0 mg

Protein: 22.4 g
Carbohydrates: 84.3 g
Sugar: 11.7 g
Fiber: 6.6 g

Sodium: 713 mg
Calcium: 122 mg
Iron: 5.4 mg
Vitamin C: 16.6 mg
Beta-Carotene: 528 mcg
Vitamin E: 0.4 mg

From Isis Israel, Cancer Project Educational Alliance Partner, Saladmaster Senior Dealer

 

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here.

 
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