Looking for a healthy and delicious lunch option? Look no further than pasta or rice noodles! These versatile ingredients can be used in a variety of dishes that are not only nutritious but also flavorful. In this blog post, we will cover five healthy lunch recipes using pasta or rice noodles that you’re sure to love.
1. Pad Thai – This classic Thai dish is made with stir-fried noodles, peanuts, bean sprouts, eggs, and your choice of protein (such as chicken or tofu). It’s packed with vitamins and minerals from the vegetables and protein source, making it a great option for a balanced meal. To make pad thai at home, follow these instructions:
Ingredients needed:
8 oz. rice or soba noodles
2 tbsp. vegetable oil
3 cloves garlic, minced
1 shallot, chopped
4 cups mixed vegetables (such as broccoli, carrots, bell peppers), sliced
1/2 lb. chicken breast, sliced into thin strips
2 eggs, beaten
1/4 cup roasted peanuts, crushed
2 tbsp. fish sauce
2 tbsp. brown sugar
1 tsp. red pepper flakes
Instructions:
1. Soak the noodles in hot water until they are softened, about 10 minutes.
2. Heat the oil in a large skillet over medium heat. Add the garlic and shallots and cook until fragrant, about 1 minute.
3. Add the mixed vegetables and chicken and cook until the chicken is no longer pink, about 7-8 minutes.
4. Pour the beaten eggs over the mixture and scramble them until set.
5. Remove the skillet from the heat and add the soaked noodles, fish sauce, brown sugar, and red pepper flakes. Toss everything together until well combined.
6. Serve the pad thai garnished with roasted peanuts on top.
Nutritional Information per serving: Calories: 390 | Protein: 22g | Carbs: 42g | Fat: 14g | Fiber: 6g
2. Pho Bo – This Vietnamese soup is made with clear broth, rice noodles, herbs, and your choice of meat (such as beef or chicken). It’s rich in antioxidants and anti-inflammatory properties due to the use of ginger and lemongrass in the broth. To make pho bo at home, follow these instructions:
Ingredients needed:
1 lb. beef shank, cut into small pieces
2 cinnamon sticks
2 star anise pods
1 tablespoon salt
1 gallon water
1 onion, sliced
3 cloves garlic, minced
2 teaspoons fish sauce
2 teaspoons black peppercorns
2 bay leaves
1 bunch cilantro, chopped
1 lime, cut into wedges
1/2 cup basil leaves, chopped
1/2 cup mint leaves, chopped
Rice noodles
Instructions:
1. Place all the ingredients for the broth in a large pot and bring to a boil. Reduce heat and let simmer for 2 hours.
2. Separately, saute the sliced onions and minced garlic in a pan until tender.
3. Add the beef to the pan and cook until browned on all sides.
4. Once the broth has reached its desired consistency, remove from heat and strain out the solids.
5. Divide the rice noodles among bowls and ladle the hot broth over them.
6. Garnish each bowl with fresh herbs, lime wedges, and basil leaves.
Nutritional Information per serving: Calories: 280 | Protein: 20g | Carbs: 30g | Fat: 10g | Fiber: 2g
3. Chow Mein – This Chinese dish is made with stir-fried noodles, veggies, and your choice of protein (such as chicken or pork). It’s high in fiber and low in fat, making it a healthier alternative to fried noodles. To make chow mein at home, follow these instructions:
Ingredients needed:
8 oz. lo mein or chow mein noodles
2 cloves garlic, minced
1 shallot, chopped
1 green bell pepper, sliced
1 red bell pepper, sliced
1 zucchini, sliced
1 cup cabbage, shredded
1 lb. boneless, skinless chicken breasts, sliced into thin strips
2 eggs, beaten
1/4 cup soy sauce
1 tsp. sesame oil
1 tsp. cornstarch
Salt and pepper to taste
Instructions:
1. Bring a large pot of lightly salted water to a boil. Add the lo mein or chow mein noodles and cook until al dente, according to package directions. Drain and rinse under cold running water. Set aside.
2. Heat the oil in a large wok or skillet over high heat. Add the garlic and shallots and cook until fragrant, about 30 seconds.
3. Add the sliced veggies (bell peppers, zucchini, and cabbage) and cook until tender, about 5-7 minutes.
4. Add the sliced chicken and cook until no longer pink, about 5-7 minutes.
5. In a separate bowl, whisk together the eggs, soy sauce, sesame oil, and cornstarch.
6. Add the egg mixture to the wok and stir-fry until thickened, about 1-2 minutes.
7. Add the cooked noodles to the wok and toss everything together until well combined.
8. Season with salt and pepper to taste.
9. Serve the chow mein hot, garnished with green onions if desired.
Nutritional Information per serving: Calories: 300 | Protein: 20g | Carbs: 40g | Fat: 10g | Fiber: 5g
4. Udon Noodle Soup – This Japanese dish is made with udon noodles, seaweed, and your choice of protein (such as shrimp or chicken). It’s loaded with essential amino acids and iodine thanks to the addition of seaweed. To make udon noodle soup at home, follow these instructions:
Ingredients needed:
8 oz. udon noodles
1/2 lb. shrimp, deveined and shelled
1/4 cup sliced mushrooms
1/4 cup sliced napa cabbage
1/4 cup sliced carrot
1/4 cup nori seaweed, torn into bite-size pieces
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