Lo Mein Salad

Ingredients:

12 ounces lo mein or medium egg noodles
1 teaspoon dark sesame oil
1 tablespoon canola oil
1 medium onion, cut in half, then thinly sliced
2 large cloves garlic, finally chopped
1 cup broccoli florets
1 cup cauliflower florets
1 medium carrot, halved crosswise, and cut into thin julienne strips
¼ pound snow peas, strings removed
1 cup canned low-fat, low-sodium chicken or vegetable broth
1 tablespoon dry sherry
1 tablespoon reduced-sodium soy sauce
1 tablespoon imported curry powder
¼ to ½ teaspoon crushed red pepper flakes, to taste (optional)
freshly ground pepper to taste

In a large pot, cook the noodles in boiling water until al dente, about 4 to 6 minutes.  Drain and place in a large bowl.  Drizzle with the sesame oil and toss to coat evenly.  Set aside.

Set a wok or large nonstick skillet over high heat and heat the canola oil.  Add the onion and garlic; reduce the heat to medium-low, stir-fry until the onion and garlic are limp but not browned.  Add the broccoli, cauliflower, and carrot.  Stir-fry for 1 minute.  Add the snow peas and continue to stir-fry for another 30 seconds.

In a cup, whisk together the broth, sherry, soy sauce, curry powder, and red pepper flakes (if using).  Pour into the wok and cook, stirring frequently, until the vegetables are barely tender, 2-3 minutes.  Add the noodles to the wok and gently toss to mix.

Transfer the noodles and vegetables to a large platter and top with several grinds of pepper.  Serve warm or at room temperature.

Makes 6 Servings

JOSLIN CHOICES: 2 carbohydrate (bread/starch), 1 vegetable, 1 fat
PER SERVING: 253 calories (20% calories from fat), 6g total fat (1 saturated fat), 9g protein, 42g carbohydrate, 4g dietary fiber, 46mg cholesterol, 131mg sodium, 260mg potassium.