Fusion Lo Mein
NUTRITIONAL ANALYSIS (per serving):
Calories: 126 Protein: 5g Carbohydrates: 26g Fat: 1g Saturated Fat: 0g Cholesterol: 0mg Sodium: 35mg Fiber: 4g PCF Ratio: 14-77-9 Exchange Approx.: 1 Starch, 1 Vegetable, ½ Fruit
INGREDIENTS | SERVES 6
2 tablespoons rice vinegar
2 tablespoons thawed pineapple-orange juice
2 teaspoons minced shallots
2 teaspoons lemon juice
1 teaspoon cornstarch
1 teaspoon Worcestershire sauce (see recipe for homemade in Chapter 16)
1 teaspoon honey
2 cloves garlic, minced
1 teaspoon olive oil
¾ cup chopped green onions
1 cup diagonally sliced (¼″ thick) carrots
1 cup julienned yellow bell pepper
1 cup julienned red bell pepper
3 cups small broccoli florets
1 cup fresh bean sprouts
1½ cups cooked pasta
In food processor or blender, combine vinegar, juice concentrate, shallots, lemon juice, cornstarch, Worcestershire, honey, and garlic; process until smooth.
Heat wok or large nonstick skillet coated with cooking spray over medium-high heat until hot; add olive oil. Add onions; stir-fry for 1 minute.
Add carrots, bell peppers, and broccoli; stir-fry another minute. Cover pan; cook for 2 more minutes.
Add vinegar mixture and sprouts. Bring mixture to a boil; cook, uncovered, 30 seconds, stirring constantly.
Add cooked pasta; toss to mix.