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Teriyaki Rice Noodles with Veggies and Beans

Makes 8 servings

Preparation Time: 8 min
Cooking Time: 25 min

This is a variation on the noodle dish Pad Thai, but it uses beans as the protein instead of shrimp and chicken, which is the more usual combination. Teriyaki sauce is a favorite of children because of its sweet taste.

Ingredients

2 cups rice noodles 500 mL
1 tbsp olive oil 15 mL
1  small onion, diced 1 
1 cup chopped carrots 250 mL
1 cup chopped celery 250 mL
2  cloves garlic, chopped 2 
2 cups broccoli florets 500 mL
1/2 cup reduced-sodium teriyaki sauce 125 mL
dash hot pepper sauce dash
1  can (19 oz/540 mL) mixed beans, drained and rinsed (about 2 cups/ 500 mL) 1 

Instructions

Step 1
Prepare rice noodles according to package directions. Drain and set aside.

Step 2
In a large skillet, heat oil over medium heat. Sauté onion, carrots and celery until onions are softened, about 5 minutes. Add garlic and broccoli; cover and cook for 5 minutes. Stir in teriyaki sauce, hot pepper sauce, beans and rice noodles; cover and cook for 5 minutes.

Tips

For a milder flavor, omit the hot pepper sauce.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 267
4%
Fat / Lipides 2.7 g
Saturated / saturés 0.5 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
26%
Sodium / Sodium 618 mg
18%
Carbohydrates / Glucides 52.9 g
26%
Fiber / Fibres 6.5 g
Sugars / Sucres 2.2 g
Protein Protéines 7.8 g
31%
Vitamin A / Vitamine A
20%
Vitamin C / Vitamine C
5%
Calcium / Calcium
11%
Iron / Fer
Very high in: Vitamin
High in: Dietary fiber
Diabetes Food Choice Values
3 Carbohydrates
1⁄2 Fat
Variation:
To change the texture of this recipe, substitute couscous for the rice noodles.
Planned Extras
This recipe reheats well, so it makes for a great packed lunch the next day.
Contributor
Krystal Taylor, Dietitian, ON
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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