You want your daily intake of fruits and vegetables to be full of color, as color relates to its nutrient profile. Multicolored vegetables are good for cancer prevention, heart health, and eye health, according to ADMF. The veggies in this recipe are coated in a spicy sauce and topped with fresh herbs: healthy and delicious.
Nutrition (per serving)
Calories: 453; protein: 14g; fiber: 7g; fat: 11g
Recipe from Eat Right For Your Sight, By Jennifer Trainer Thompson and Johanna M. Seddon.
Makes 4 servings
- Zest and juice of 1 orange
- 2 Tbsp hoisin sauce
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp Asian chili paste
- 1 1/2 Tbsp sugar
- 1 1/2 Tbsp rice wine vinegar
- 1 Tbsp toasted sesame oil
- 1 Tbsp canola oil
- 1 1/2 Tbsp minced garlic
- 1 1/2 Tbsp minced fresh ginger
- 6 cups mixed cut raw stir-fry vegetables (broccoli, bok choy, zucchini, onion, scallion, red bell peppers, carrots)
- 3 cups cooked udon noodles (9 oz dry)
- 1/4 cup freshly chopped basil leaves
- 1/4 cup freshly chopped mint leaves
- 1/4 cup freshly chopped cilantro leaves
- 2 Tbsp chopped dry-roasted peanuts, for garnish
How to make it
Combine the orange zest and juice, hoisin sauce, soy sauce, chili paste, sugar, and vinegar in a bowl; set aside. Combine the sesame oil and canola oil in a small bowl.
Heat 2 tsp of the oil mixture in a skillet over high heat. Add the garlic and ginger, and stir-fry until they begin to color—about 2 minutes. Add the mixed vegetables, and stir-fry until crisp-tender—1 to 2 minutes. Add the noodles and reserved sauce. Cook for 1 minute. Add the basil, mint, and cilantro; toss to mix. Serve hot; garnish with the peanuts.