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Food Matters

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Open Sesame: Make Your Own Soba Noodles

7/17/2009 3:24:14 PM

Tags: Recipes, Noodles, Pasta, Health, Soba, Sesame, Low-Calorie

A.Tilson

Last summer I finally found a recipe to mix up my usual warm weather menu of “everything but the kitchen sink” pasta salads. Thank God for mothers—if my mom hadn’t cooked this for me when I was visiting her, I probably never would have tried to cook it myself.

I am now a huge fan of soba noodles and sesame oil, and with good reason. Both of these key ingredients are packed full of nutrients that can lower cholesterol and stabilize blood sugar.

Buckwheat, which makes up 80 percent of soba noodles, contains the compound rutin (a powerful flavanoid), plenty of protein and essential amino acids.

I usually use low-sodium soy sauce with the recipe so that the salt doesn’t overwhelm the taste or negate the health benefits. I love the unique flavors of this recipe: the sweet honey, the bitter vinegar and the nutty soba noodles. It can be served at whatever temperature suits your fancy, although I like it a little chilled to battle the summer heat.

7/17/2009-3
Photo by Rubber Slippers in Italy/Courtesy Flickr
http://www.flickr.com/photos/rubber_slippers_in_italy/

Soba/Buckwheat Noodles with Cashews and Greens

Serves 2

• 1 tablespoon honey
• 1 tablespoon cider vinegar
• 2 teaspoons low-sodium soy sauce
• 4 ounces uncooked soba/buckwheat noodles
• 1 (10 ounce) package spinach leaves
• 2 tablespoons roasted sesame oil
• 1 teaspoon minced garlic
• Salt to taste
• 1 cup cooked chicken breast, sliced
• 1/2 cup chopped cashews, or another favorite nut

1. Place honey in small bowl; add vinegar and soy sauce; stir until honey dissolves.

2. Boil pot of water, add noodles and cook until tender (about 4 minutes).

3. Place prepared greens in medium-large, microwave-safe bowl

4. Drain noodles and immediately add them to the greens in the bowl. Add the sesame oil and garlic, and mix with a fork, bringing the greens up from the bottom so that they will wilt on contact.

5. Place the bowl in the microwave and cook on high for one minute to further wilt the greens. Add the honey mixture. Stir with a fork and add salt to taste.

6. Sprinkle the top with chicken, if desired, and nuts. Enjoy!



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