This dish comes together quickly when one person prepares the sauce while another sautés the vegetables. Break the pasta in half before cooking to make serving easier. These noodles complement the pork perfectly, but they also become their own main dish when you add cooked shrimp or chicken.
2 carrots, peeled
1 tablespoon vegetable oil, divided use Pam instead
2 teaspoons grated peeled fresh ginger
3 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/2 cup natural-style peanut butter (such as Smucker's) use reduced fat skippy instead
1/4 cup low-sodium soy sauce
3 tablespoons rice or white wine vinegar
1 teaspoon chili garlic sauce (such as Lee Kum Kee) watch for HFCS
1/4 teaspoon salt
2 cups red bell pepper strips
1 pound snow peas, trimmed
8 cups hot cooked linguine (about 1 pound uncooked pasta)
1/2 cup chopped fresh cilantro optional
add some cubed chicken
Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside.
Heat 1 teaspoon oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm.
Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.
Yield: 10 servings (serving size: 1 cup) more like 6 servings as a maindish
CALORIES 296 (27% from fat); FAT 8.8g (satfat 1.7g, monofat 3.8g, polyfat 2.7g); PROTEIN 11.7g; CARBOHYDRATE 43.1g; FIBER 3.4g; CHOLESTEROL 1mg; IRON 3.6mg; SODIUM 400mg; CALCIUM 44mg;
Cooking Light, MAY 2000
I make this quite often with chicken. The PB will add 48 grams of fat total and the breasts will add a little (not sure how much) but with no oil and 6 servings that is in the zone. I think.
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!