Heart-Healthy Fried Egg Noodles
Transform your weeknight meals with this flavorful and nourishing recipe for *Heart-Healthy Fried Egg Noodles*! Made with wholesome whole grain egg noodles, crisp sautéed vegetables like red bell pepper and broccoli, and a fragrant sauce of low-sodium soy sauce, fresh ginger, and toasted sesame oil, this dish is a perfect balance of taste and nutrition. Packed with superfoods like chia seeds and garnished with vibrant fresh cilantro and crunchy roasted peanuts, it offers delightful texture and depth. Quick to prepare in just 35 minutes, this recipe is heart-smart, rich in plant-based fiber, and low in sodium, making it ideal for a health-conscious yet delicious dinner. Pair with a squeeze of fresh lime for a zesty finishing touch!
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Recipe Information
Ingredients
- 8 ounces whole grain egg noodles
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, thinly sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 1 teaspoon fresh ginger, grated
- 2 tablespoons green onions, sliced
- 1 tablespoon chia seeds
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon unsalted roasted peanuts, crushed
- 1 medium lime, cut into wedges
Instructions
Cook the whole grain egg noodles according to the package instructions until al dente, then drain and set aside.
In a large skillet, heat the extra-virgin olive oil over medium heat.
Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the sliced red bell pepper, julienned carrot, and broccoli florets to the skillet.
Sauté the vegetables for about 5-7 minutes, until they are tender-crisp.
In a small bowl, whisk together the low-sodium soy sauce, toasted sesame oil, and grated fresh ginger.
Add the cooked noodles to the skillet with the vegetables and pour the soy sauce mixture over them.
Toss everything together, ensuring the noodles are well-coated with the sauce and heated through.
Sprinkle the sliced green onions and chia seeds over the noodles, and gently combine.
Serve the noodles on plates or bowls and garnish with chopped fresh cilantro and a sprinkle of crushed unsalted peanuts.
Serve with lime wedges on the side for squeezing over the noodles before eating.
Nutrition Facts
Calories |
1408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 122 mg | 40% | |
| Sodium | 1848 mg | 80% | |
| Total Carbohydrate | 199.4 g | 73% | |
| Dietary Fiber | 32.0 g | 114% | |
| Total Sugars | 17.9 g | ||
| Protein | 47.1 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1513 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
