Plant-based diets have received quite a bit of attention over the past few months … from the growing popularity of Meatless Monday to the recommendation in the new Dietary Guidelines for Americans to eat more fruits, vegetables, whole grains, nuts, and beans. A lot of what we do at Meal Makeover Moms’ Kitchen revolves around getting more of these foods onto the family table.
Our newest recipe for Peanut Butter & Honey Noodles features ingredients we love: whole wheat pasta, peanut butter, carrots, and reduced-sodium soy sauce, and it hit the spot big time with our kids. Janice’s daughter, Carolyn, was home from college when we tested this recipe, and she gave it two-thumbs up. We suspect mom’s home cooking was a lot tastier than the usual college fare!
This easy dinner is versatile — you can make it vegetarian by leaving out the chicken, or you can add grilled shrimp instead. You can also toss in just about any veggie your heart desires.
Peanut Butter & Honey Noodles
Makes 4 Servings
Every bite brings good nutrition to your family’s diet: good quality protein from the peanut butter and chicken, fiber from the whole wheat spaghetti, and immune-boosting vitamin A from the carrots.
8 ounces whole wheat dried spaghetti, broken in half
1/3 cup smooth peanut butter
1/4 cup warm water
3 tablespoons reduced-sodium soy sauce
1 tablespoon red-wine vinegar
1 tablespoons toasted sesame oil
1 tablespoon honey or agave
1 teaspoon finely grated fresh peeled ginger (or more!)
1 small clove garlic, finely chopped
2 scallions (white and pale green parts only), thinly sliced
1 cup coarsely chopped cooked chicken (about 5 ounces)
1 large carrot, peeled and shredded on the large holes of a box grater (about 1 cup)
1/4 cup honey or dry roasted peanuts, coarsely chopped
1. Cook the pasta according to package directions. While the pasta is cooking, place the peanut butter, water, soy sauce, vinegar, sesame oil, honey, ginger, and garlic in a large bowl and whisk until well combined. It may take a minute for the ingredients to blend together, so keep on whisking until the mixture is nice and smooth!
2. When the pasta is done, drain in a colander. Add the drained pasta, along with the scallions, chicken, and carrot to the dressing and toss well to combine. Serve in individual bowls and top with the honey roasted peanuts.
Nutrition Information per Serving (about 1¼ cups): 410 calories, 17g fat (3.5g saturated, 6g monounsaturated), 500mg sodium, 46g carbohydrate, 8g fiber, 23g protein, 80% vitamin A, 15% iron
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat better. For more recipes, check out their new cookbook, No Whine with Dinner. You can also read their blog, Meal Makeover Moms’ Kitchen or listen to their weekly podcast, Cooking with the Moms.
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