SERVING SIZE: 1 cup
SERVINGS: 8
PREPARATION TIME: 5 minutes
COOKING TIME: 15-20 minutes
EQUIPMENT NEEDED:
Large pot
Colander
Large bowl
Microwave-safe bowl
Measuring cups and spoons
Can opener
INGREDIENTS:
| 1 | 16 ounce package whole wheat pasta (rotini works best) |
| 1/4 | cup peanut butter |
| 1/3 | cup warm water |
| 1/4 | cup low-sodium soy sauce |
| 4 | teaspoons sugar |
| 2 | Tablespoons cider vinegar |
| 1 | 2½ pound bag frozen vegetables (broccoli, peas, peppers, onions, etc.) |
| 1/2 | cup water |
| 2 | teaspoons red pepper flakes |
| 1 | can chicken or 2 cups diced chicken (Optional) |
DIRECTIONS:
- Cook pasta using directions on the package.
- While the pasta cooks prepare the sauce and vegetables.
- In a medium bowl, combine peanut better, warm water, soy sauce, vinegar, and sugar. Mix until sugar dissolves.
- In a microwave-safe bowl, add thawed frozen vegetables and ½ cup water.
- Steam vegetables in microwave for 3-5 minutes until hot.
- Drain excess water from vegetables.
- In a large bowl, pour peanut sauce and steamed vegetables over cooked drained pasta .
- Pour 1/2 cup of egg and vegetable mixture into each sprayed muffin cup.
- Toss and serve either war, or cold.
Download the Complete Recipe (PDF)
NUTRITIONAL FACTS:
| AMOUNT PER SERVING: | |
| Calories | 347 |
| Total fat | 5 g |
| Saturated fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 368 mg |
| Total Carbohydrates | 64 g |
| Fiber | 11 g |
| Sugar | 8 g |
| Includes 2 g of Added Sugars | 0 g |
| Protein | 15 g |
| Phosphorus | 25 mg |
| Potassium | 402 mg |
Recipe submitted by Mount Mary University Dietetics Department
