Hands-On Recipe: Japchae Veggie Stir-Fry

This classic Korean comfort dish is loaded with veggies and flavor that have the HealthBarn USA kids and parents requesting second helpings!  This stir-fry dish is simple and nutritious; just make sure the kids help with chopping!  The sweet potato noodles are gluten-free that is an added bonus.

Ingredients:
1 cup dried shiitake mushroom
1/2 lb. glass noodles- Dangmyun- Sweet Potato Noodle (or vermicelli noodles)
1 Tablespoon sunflower oil
1 medium yellow onion, finely chopped
4 scallions, chopped
2 cloves of garlic, minced
2 large carrots, sliced into matchstick thin pieces
1 cup firm Tofu, chopped in small squares
1 cup spinach, chopped
1 cup kale, chopped

Noodle Sauce:
2 Tablespoons toasted sesame oil
1 Tablespoon sunflower oil
1 Tablespoon low-sodium soy sauce

Mixture Sauce:
3 Tablespoons low-sodium soy sauce
2 Tablespoons toasted sesame oil
1 Tablespoons garlic powder
1 Tablespoons onion powder
2 teaspoons agave nectar

Directions:
1.    Soak mushrooms in warm water for 15-30 minutes until they become soft. Drain and squeeze water out.  Chop mushrooms finely and set aside.
2.    In large stock pot, boil water.  Add noodles, cook 5-7 minutes. While cooking, make noodle sauce and set aside.  Drain and immediately rinse with cold water until noodles are cold.  Use scissor to cut noodles into thirds.  In a large mixing bowl, toss noodles in Noodle Sauce.  Set aside for 10-15 minutes to marinade.
3.    In large saucepan, heat oil over medium heat.  Add onions and scallions and cook until tender and translucent for 7–10 minutes, stirring occasionally. Add garlic and carrots, cook until soft.  Add tofu and mushrooms stir carefully.  Add spinach and kale and cook until wilted, stirring occasionally.
4.    Add Mixture Sauce to saucepan and combine with vegetables over low heat for 5-7 minutes.
5.    Transfer mixture to noodles and toss until everything is mixed well before serving.

Makes 10 servings (1 cup per serving).

Nutrition Facts per serving:  250 calories; 9g fat (1g sat fat, 3g mono, 5g poly, 0g trans fat); 0mg cholesterol; 43g carbohydrate (4g fiber, 3g sugar); 4g protein; 310mg sodium; 60% Daily Value (DV) vitamin A; 20% DV vitamin C; 4% DV calcium; 6% DV iron.

– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

 

 

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2017-06-05T18:26:24+00:00 June 5th, 2017|Current Happenings, Media Buzz|