Peanuts, sesame and ginger combined with whole-wheat noodles create a savory Asian-inspired dish full of flavor. We make peace with the carbs by using a healthy equation of one-third vegetables, one-third lean protein and one-third whole wheat pasta.
Prep time: 10 minutes
Cook time: 15 minutes
Per 1.5-cup serving:
- 447 cal
- 19 g fat (3 g sat)
- 44 g carbs
- 450 mg sodium
- 8 g fiber
- 28 g protein
1/2 pound whole-wheat spaghetti
1 tablespoon dark sesame oil
3/4 pound boneless, skinless chicken breasts, cut into 1/2-inch strips or cubes
1 1/2 tablespoons grated fresh ginger
3 garlic cloves, minced
3 tablespoons creamy, unsalted peanut butter
1 tablespoon sesame tahini
2 tablespoons honey
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
3/4 teaspoon red pepper flakes
1 cup sliced shiitake mushrooms
1 red bell pepper, seeded and thinly sliced
1 cup snow peas, strings removed
1 large zucchini, halved lengthwise and thinly sliced
3 scallions, sliced thin crosswise
2 tablespoons sesame seeds, toasted
- Bring a large pot of water to a boil, add the pasta; cook until al dente, about 8-10 minutes. Reserve ¼ cup of the pasta cooking water and drain the pasta in a colander. Rinse under cold running water for a couple minutes to chill the noodles and set aside.
- Heat the sesame oil in a large skillet over medium heat. Add the chicken and cook, stirring often, until golden brown on all sides, about 8 minutes. Transfer the chicken to a plate.
- Add the ginger and garlic to the pan and cook, stirring often, for 1 minute. Stir in the peanut butter, tahini, honey, soy sauce, vinegar, red pepper flakes and reserved pasta water; cook until creamy, about 2 minutes. Add the mushrooms, bell pepper, snow peas and zucchini; cook until tender, about 2-3 minutes. Stir in the cooked chicken and drained noodles and serve sprinkled with scallions and sesame seeds.