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Old 06-19-2007, 11:13 AM   #26
Changing My Lifestyle
tleef's Avatar
Join Date: May 2007
Location: Calgary, AB, Canada
Posts: 241

S/C/G: 230/180/140

Height: 5'4"

Default Pasta with Peanut Sauce

Prep Time: 15 minutes
Total Time: 30 minutes


1 garlic clove
1/2 teaspoon fresh gingerroot
1 tablespoon peanuts, dry roasted
1 teaspoon canola oil
2 tablespoons chicken broth, fat-free, low-sodium
1 tablespoon peanut butter
1 tablespoon soy sauce, reduced sodium
2 1/2 teaspoons brown sugar
1/2 tablespoon vinegar, white rice
1/8 teaspoon chili powder
1 ounce rotini pasta noodles, whole wheat, uncooked
4 tablespoons onion, green, chopped
8 baby carrots
1 cup tossed green salad
1 tablespoon fat-free salad dressing, favorite flavor
8 fluid ounces milk, fat-free


Wash and peel fresh garlic and ginger. Mince garlic, grate ginger, and chop peanuts.
Saute garlic in canola oil in a small saucepan over medium heat for 1 minute.
Add ginger, chicken stock, peanut butter, chopped peanuts, soy sauce, brown sugar, vinegar and chili powder.
Continue cooking over medium heat for 5 minutes or until smooth, stirring frequently. Remove from heat.
Cut baby carrots lengthwise into quarters; wash and chop green onions.
Cook pasta in boiling water for 5 minutes; add carrots and continue cooking for 3 more minutes or until pasta is done. Add onions then drain.
Place pasta mixture into a bowl. Add peanut butter mixture and toss gently.
Serve pasta with a small tossed salad prepared with washed greens, your favorite crisp vegetables and fat-free salad dressing of choice.
Enjoy meal with a cold glass of skim milk.

Diet Exchange

Other Carbohydrates: 1.0 Very Lean Meat: 0.0
Fat: 3.0 Milk: 1.0
Vegetable: 2.5 Fruit: 0.0
Lean Meat: 1.0 Bread/Starch: 1.5

Nutrition Information
Amount Per Serving
Calories 520

Calories from Fat 160
Total Fat 18g
Saturated Fat 3g
Cholesterol 5mg
Sodium 1,000mg
Total Carbohydrate 70g
Dietary Fiber 5g
Sugars 33g
Protein 23g
Vitamin A 270%
Vitamin C 70%
Calcium 40%
Iron 25%
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