Have a Plant: Fruits & Veggies for Better Health
Skip the plain white rice and add more nutrition and flavor to your Asian-inspired dishes with this veggie-filled stir-fried noodle dish! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 10 cups (80 oz) water
  • 1 lb egg noodles
  • 1 Tbsp olive oil
  • 3 cups bean sprouts
  • 1 cup bamboo shoots, julienned
  • ½ cup carrots, shredded
  • ½ cup dried shiitake mushrooms, soaked, stems removed, and julienned
  • 2 green onions, julienned
  • ½ tsp salt
  • 1 tsp sugar
  • 1 Tbsp soy sauce, low-sodium
In a large pot, bring 10 cups of water to a boil on high heat. Cook noodles in boiling water until tender (approximately 5-7 minutes), drain and set aside. Heat a non-stick wok or pan over high heat. Add 1/2 Tbsp olive oil, swirling to coat the pan, add noodles and pan-fry until noodles are golden (about 7-10 minutes). Remove noodles from wok. Add remaining 1/2 Tbsp olive oil to wok, add vegetables, and stir-fry until just cooked (about 5-7 minutes). Return noodles to the wok, add salt, sugar, and soy sauce. Stir to combine and serve.
 
Serves: 5
 
1 ½ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 450
Total Fat: 7g
Saturated Fat: 1.5g
% of Calories from Fat: 14%
% Calories from Sat Fat: 3%
Protein: 20g
Carbohydrates: 79g
Cholesterol: 95mg
Dietary Fiber: 7g
Sodium: 390mg
 
Each serving provides: An excellent source of vitamins A, B1, B2, B3, and K, fiber, phosphorous, iron, copper, and folate, and a good source of vitamin C, zinc, potassium, manganese, and magnesium.

Recipe courtesy of the San Francisco Department of Public Health.
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