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Vegetable Stir-Fry Over Crisp Noodles

Yield 6 servings (serving size: 1 1/3 cups vegetables and 1 nest)

Ingredients

  • Crisp noodles:
  • 1 (12-ounce) package fine egg noodles
  • 1 1/2 teaspoons dark sesame oil
  • 1 teaspoon vegetable oil
  • Sauce:
  • 1 1/2 cups fat-free, less-sodium chicken broth
  • 6 tablespoons oyster sauce
  • 1/4 cup saké (rice wine)
  • 1 1/2 tablespoons cornstarch
  • 1 teaspoon dark sesame oil
  • 1 teaspoon low-sodium soy sauce
  • Vegetables:
  • 2 teaspoons vegetable oil
  • 1 1/2 tablespoons minced peeled fresh ginger
  • 4 large garlic cloves, minced
  • 4 cups julienne-cut leek (about 4 small)
  • 3 cups shredded carrot (about 6 small)
  • 2 cups sliced shiitake mushroom caps (about 3 ounces)
  • 4 cups fresh bean sprouts

Nutrition Information

  • calories 368
  • caloriesfromfat 17 %
  • fat 7.1 g
  • satfat 1.3 g
  • monofat 2.2 g
  • polyfat 2.8 g
  • protein 13.1 g
  • carbohydrate 65.2 g
  • fiber 5.2 g
  • cholesterol 54 mg
  • iron 5.2 mg
  • sodium 586 mg
  • calcium 92 mg

How to Make It

  1. Preheat broiler.

  2. To prepare the noodles, cook according to package directions, omitting salt and fat. Rinse with cold water, and drain well. Combine noodles, 1 1/2 teaspoons sesame oil, and 1 teaspoon vegetable oil in a large bowl; toss well to coat. Divide noodle mixture evenly into 6 (1-inch-thick) nests on 2 baking sheets. Place 1 baking sheet on oven rack 3 inches from heat; broil 10 minutes. Carefully turn nests over, and broil 6 minutes or until golden brown. Set aside. Repeat procedure with remaining nests.

  3. To prepare the sauce, combine broth and next 5 ingredients (broth through soy sauce); stir well with a whisk. Set aside.

  4. To prepare vegetables, heat 2 teaspoons vegetable oil in a large nonstick skillet over medium-high heat. Add ginger and garlic; stir-fry 10 seconds. Add leek, carrot, and mushrooms; stir-fry 2 minutes. Add sauce; bring to a boil, and cook 2 minutes or until thick. Stir in sprouts; cook until thoroughly heated. Spoon vegetables over nests.