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Diabetes Forecast

The Healthy Living Magazine

Vegetable Lo Mein

Per Serving

Vegetable Lo Mein

Makes: 4 servings
Serving Size: 1 cup
Calories 170
Fat 4.5 g
Saturated Fat 0.5 g
Carbohydrate 27 g
Fiber 4 g
Sugars 7 g
Cholesterol 0 mg
Sodium 1 mg
Protein 7 g
Choices: Starch 1, Vegetable 2, Fat 1
  • Makes: 4 servings
  • Serving Size: 1 cup
  • Preparation Time: 35 minutes
  • Cooking Time: 16 minutes, plus 10 minutes for the noodles

Ingredients

2 tsp. canola oil
3 cloves garlic, minced
4 scallions, minced
1 Tbsp. grated ginger
2 carrots, diagonally sliced
3 stalks celery, diagonally sliced
1 cup shiitake mushrooms, cleaned, stemmed, and sliced
1 cup reduced-sodium vegetable broth, divided
1 cup broccoli florets
3 Tbsp. tamari soy sauce
2 Tbsp. dry sherry
2 Tbsp. hoisin sauce
1/2 tsp. chili puree
1 1/2 tsp. sesame oil
1 Tbsp. arrowroot
2cupscooked soba or udon noodles (spaghetti can be used if other noodles are unavailable)
Garnish
1/4cupMinced scallions (not included in nutritional analysis)

Directions

  1. In a wok over high heat, heat the oil. Add the garlic, scallions, and ginger and stir-fry for 30 seconds. Add the carrots, and stir-fry for 2 minutes. Add the celery, and stir-fry for 2 minutes. Add the mushrooms, and stir-fry for 2 minutes. Add the broccoli and 1/2 cup of the broth. Cover and let steam until broccoli is bright green, about 3 to 4 minutes.
  2. Meanwhile, in a measuring cup add remaining broth, soy sauce, sherry, hoisin sauce, chili puree, sesame oil, and arrowroot. Mix well. Add to the vegetables. Add the noodles and mix well. Cook for 1 minute until the sauce has thickened. Garnish.
 
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