Sesame Noodles with Broccoli

Nuts and seeds are a good source of protein and healthful fats. This meatless main dish incorporates sesame seeds in two forms: tahini (sesame seed paste) in the sauce and toasted seeds as a garnish.

Yield: 4 servings (serving size: 2 cups)

Ingredients

• Sauce:
• 2  tablespoons  tahini (sesame seed paste)
• 2  tablespoons  water
• 2  tablespoons  rice wine vinegar
• 2  tablespoons  low-sodium soy sauce
• 1 1/2  tablespoons  dark sesame oil
• 2  teaspoons  honey
• 1/2  teaspoon  salt
• 1/2  teaspoon  grated peeled fresh ginger
• 1/2  teaspoon  chile paste with garlic (such as sambal oelek)
• 2  garlic cloves, minced
• 
  Noodles:
• 8  ounces  uncooked whole wheat spaghetti
• 5  cups  broccoli florets
• 2  cups  matchstick-cut carrots
• 3/4  cup  thinly sliced green onions
• 1/3  cup  chopped fresh cilantro
• 3  tablespoons  sesame seeds, toasted
• 1/4  teaspoon  salt

Preparation

To prepare sauce, combine tahini and next 9 ingredients (through garlic) in a small bowl; stir with a whisk.

To prepare noodles, cook pasta in a large pot of boiling water 5 minutes, omitting salt and fat. Add broccoli to pan, and cook 1 minute. Add carrots to pan; cook 1 minute. Drain; place in a large bowl. Sprinkle with onions and remaining ingredients. Drizzle with sauce; toss well. Serve immediately.

Nutritional Information

Calories:

401 (31% from fat)

Fat:

13.7g (sat 2g,mono 4.9g,poly 5.9g)

Protein:

14.9g

Carbohydrate:

62.7g

Fiber:

13.6g

Cholesterol:

0.0mg

Iron:

4.1mg

Sodium:

798mg

Calcium:

119mg