Enriched whole-wheat spaghetti, which is available at most supermarkets, is the pasta of choice for this Asian-inspired pasta recipe, but soba noodles may be substituted.
Tofu adds the protein to this dish. Vacuum-packed low-fat tofu can be found in the produce section of most supermarkets. Choose firm tofu because it holds up best when tossed with the pasta.
Ginger Whole-Wheat Noodles
Active Work Time: 20 minutes * Total Preparation Time: 35 minutes
1/4 pound whole-wheat spaghetti
Nonstick cooking spray
4 cloves garlic, minced
2 tablespoons minced ginger root
1/3 cup low-sodium, nonfat chicken broth
2 tablespoons oyster sauce
2 teaspoons light soy sauce
1/2 teaspoon sugar
1 teaspoon sesame oil
1/2 teaspoon cornstarch
1 teaspoon water
2 ounces firm low-fat tofu, cubed (about 1/2 cup)
1/4 pound spinach leaves, steamed
n 3 green onions, cut into thin 3-inch strips, including green tops
b 2 lemon wedges
* Cook spaghetti in boiling salted water until tender but firm to the bite, about 10 minutes. Drain.
* Meanwhile, spray wok or heavy skillet with nonstick cooking spray and heat over medium-high heat until hot. Add garlic and ginger and saute until tender but not browned, 1 to 2 minutes. Stir in chicken broth, oyster sauce, soy sauce, sugar and sesame oil and bring to simmer over medium-high heat. Combine cornstarch and water. Stir into sauce and return to simmer, stirring until thickened and clear, 1 to 2 minutes. Stir in tofu.
* Coarsely chop steamed spinach and toss with hot noodles. Stir in green onions. Pour sauce over noodles and toss to coat. Serve with wedge of lemon.
2 servings. Each serving: 293 calories; 1,386 mg sodium; 0 cholesterol; 4 grams fat; 56 grams carbohydrates; 13 grams protein; 2.44 grams fiber.