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My idea of the perfect pasta salad includes pasta, of course, lots of vegetables and a bold, flavorful dressing to hold it all together. Today’s Peanut Butter Noodles checks all three boxes.

Whole-wheat spaghetti was our noodle of choice for this Asian-inspired salad because whole-wheat pastas have more nutritional value than other varieties. 

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Unlike traditional pastas made from refined durum wheat or semolina, whole-wheat flour maintains the bran and germ during processing. The bran (the outer skin of the whole grain) and the germ (the inner core of the grain) have healthful fats, protein, antioxidants, B vitamins, minerals and fiber. In fact, whole-wheat pasta contains three times as much fiber as refined pasta.

From a health standpoint, people who consume more whole grains tend to have a lower risk of heart disease, diabetes, digestive disorders such as diverticulosis and possibly some forms of cancer.

An added benefit to using whole-wheat noodles in chilled salads is that the pasta maintains its texture. Even after a couple of days in the refrigerator, the noodles in today’s recipe held their shape and did not get mushy.

Another way to boost the nutritional value of any salad is to add a variety of brightly colored vegetables. We chose red cabbage, shredded carrots and green onion for today's recipe, but you can use just about any vegetables you have on hand. Diced cucumbers, red pepper, celery, corn kernels cut from the cob, halved snap peas or broccoli florets are just a few ideas.

Vegetables provide beneficial nutrients such as vitamin C, beta carotene and potassium, along with dietary fiber.

The peanut butter dressing that holds this salad together is so flavorful. The peanut butter provides a nutty taste and rich and creamy texture. The vinegar and sriracha supply tangy heat. Gingerroot brings a bit of heat along with a little sweetness, and the reduced-sodium soy sauce delivers the saltiness.

What’s great about flavor-packed dressings like this one is that they make the taste of whole-wheat pastas more pleasing. If you find whole-wheat pasta to be slightly astringent and biting, bold, savory sauces lessen those characteristics.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.

Peanut Butter Noodles

Serves:  7 (¾ cup per serving)  / Prep time: 15 minutes  / Total time:  25 minutes

3 cups cooked whole-wheat spaghetti noodles

3 tablespoons peanut butter

3 tablespoons rice vinegar

1 tablespoon water

1 tablespoon sriracha sauce

1 tablespoon reduced-sodium soy sauce

1 tablespoon grated gingerroot

2 teaspoons sugar

1 clove garlic, peeled and minced

1 cup chopped red cabbage

1 cup shredded carrots

¾ cup sliced green onion

3 tablespoons snipped cilantro (optional garnish)

In a large pot of unsalted boiling water, cook pasta according to package directions to yield 3 cups cooked. Drain pasta and rinse under cold water; drain well and transfer to a large bowl.

In a small bowl or measuring cup, whisk together peanut butter, vinegar, water, sriracha sauce, soy sauce, gingerroot, sugar and garlic. Add cabbage, carrots, onion and peanut butter dressing to drained pasta. Toss to combine andgarnish with cilantro if desired.

Adapted recipe from Bethany Thayer, MS, RDN and tested by Darlene Zimmerman, MS, RD, for Heart Smart®. 

139 calories (26% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 21 grams carbohydrates, 5 grams protein, 140 mg sodium, 0 mg cholesterol, 14 mg calcium, 3 grams fiber. Food exchanges:  1 starch, 1 vegetable, ½ fat.

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