East meets West with buckwheat noodles, greens and squash
½ lb buckwheat noodles (soba)
2 T water. veggie broth or balsamic vinegar (to saute)
2 cloves garlic, minced
¼ C dry white wine or salt-free vegetable stock
1 medium zucchini, thinly sliced
1 medium yellow summer squash, thinly sliced
6 to 8 oz thawed frozen chopped spinach, drained
¼ C grated Parmesan soy cheese
freshly ground pepper to taste
¼ t low-salt soy sauce or Bragg's Liquid Aminos (optional)
Bring water to a boil in a large pot. Add soba (noodles) and simmer until not quite soft (al dente), about 5 minutes. Drain at once and transfer to a covered serving dish. While soba is cooking, saute garlic in water or broth until soft, then add wine or broth and squash and cook until tender-crisp. Add spinach, cover, and cook briefly until heated well. Pour the veggies on the soba and toss. Add soy Parmesan cheese. Season to taste with pepper and, if desired, a few drops of Bragg's Liquid Aminos or lower-salt soy sauce. Mix everything well. Serve at once.
4 servings, each 229 calories: 4% from fat (1.0 g), 79% from carbohydrates (50.4 g), 17% from protein (10.8 g). Sodium 301 mg, Fiber 3.7 g.
|©2003 Dr. Neal Pinckney||Healing Heart