Practice the New American Plate
For
a filling and savory meal with a zesty kick, we’ve added fresh ginger
and a touch of reduced-sodium soy sauce to a traditional pasta dish.
AICR recommends using whole grains, like whole-wheat pasta, as a more
healthful alternative to regular varieties. Whole grains are an
important component of AICR’s award-winning
New American Plate
(NAP) program, which offers an easy approach to healthy eating and
cancer prevention. To plan meals according to the NAP, fill your plate
with 2/3 or more vegetables, fruits, whole grains and beans and reserve
1/3 or less of your plate for lean meat or low fat dairy.
Noodles with Veggies, Chicken and Ginger
1 (10 oz.) package whole-wheat angel hair pasta
2 tsp. toasted sesame oil
2 Tbsp. rice vinegar
1 Tbsp. plus 2 tsp. reduced-sodium soy sauce, divided
1 tsp. canola oil
2 medium carrots, cut into 1/4 inch thick coins
2 stalks celery, cut into 1/4 inch thick pieces
2 tsp. grated fresh ginger
1/2 lb. boneless, skinless chicken breast, cooked and sliced
1/4 cup chopped green onion (for garnish)
Prepare
the noodles according to the package directions. Meanwhile, mix the
sesame oil with the vinegar and one tablespoon of soy sauce. Toss the
sauce* with the noodles, coating well. Set aside.
Heat
the canola oil in a medium-sized nonstick sauté pan. Add the carrots,
celery and ginger. Stir the vegetables frequently and add the remaining
soy sauce. Cook until slightly tender. Add the cooked chicken breast
and stir until heated through.
Top the noodles with the sautéed chicken and vegetables. Garnish with chooped green onion and serve.
Makes 4 servings.
Per serving: 410 calories, 7 g total fat (1 g saturated fat), 59 g carbohydrates,
27 g protein, 8 g dietary fiber, 330 mg sodium
*Note: Sauce may be doubled for a more intense flavor, adding an extra 20 calories, 2.5 g fat, 150 mg sodium per serving.
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