Japanese Noodle Bowl with Broccoli
Garden fresh broccoli is featured in this Japanese Udon noodle bowl. The noodles and vegetables are bathed in a slightly sweet broth seasoned with ginger, miso, rice wine vinegar and a touch of wasabi. Chopped green onions and peanuts finish this flavorful noodle dish. Add Asian-style baked tofu to provide additional protein to the bowl.
This meal is a real celebration of summer flavors and is finished with some chilled cantaloupe.
Grocery List: Japanese Noodle Bowl with Broccoli
Japanese Noodles and Broccoli
Produce
garlic (if needed)
one bunch green onions (if needed)
savoy cabbage (if needed)
red bell pepper (if needed)
yellow bell pepper (if needed)
1/2 lb. broccoli
5 medium, white or cremini mushrooms
1 lime
one fourth Cup roasted peanuts
Canned/Dried Foods
sesame oil (if needed)
high heat canola oil (if needed)
low sodium vegetable broth (if needed)
Asian garlic/pepper sauce (if needed)
brown rice miso (if needed)
rice wine vinegar (if needed)
9 oz. dry Udon noodles
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
1 package Asian style baked tofu
one half chilled melon (if needed)
Nutritional Value: Japanese Noodle Bowl with Broccoli
Japanese Noodles with broccoli
Nutritional Analysis
Per Serving
Calories: 540
Protein: 30 g
Carbohydrates: 46 g
Total Fat: 27 g
(Saturated Fat:) 3.5 g
Dietary Fiber: 12 g
Cholesterol: 0 mg
Sodium: 510 mg
% calories from fat: 45.5 %
Serving Size:
Seven ounces cooked noodles with 2 C. Broccoli Tofu mixture, topped with 1 T. chopped peanuts. Finish with 1 C. chopped melon.
