3 Simple Cold Noodle Dishes

Rice noodles and grilled pork.

Rice noodles and grilled pork. (Credit: Marge Perry)

Marge Perry

Newsday columnist Marge Perry Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts,

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All three recipes make 4 servings.

RICE NOODLES WITH GRILLED PORK

6 ounces dried rice noodles (maifun)

1 red pepper, thinly sliced

1 yellow pepper, thinly sliced

2 mini cucumbers, thinly sliced

1/4 cup cilantro, chopped

2 tablespoons mint, chopped

4 (4-ounce) center-cut pork chops

1/2 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons lime juice

2 tablespoons low-sodium

soy sauce

1 tablespoon fish sauce

1 tablespoon sesame oil

1 tablespoon honey

1. Cook the rice noodles in a large pot of lightly salted, boiling water 3 minutes, until just tender; drain and rinse under cold water. Toss with red and yellow peppers, cucumber, cilantro and mint.

2. Coat grill rack with cooking spray and heat grill. Season pork with the salt and pepper; grill 3 minutes on each side, until light pink in the center. Let cool slightly and slice into thin strips; toss with noodles.

3. Combine lime juice, soy sauce, fish sauce, sesame oil and honey; toss with noodles and serve.

Nutritional analysis per serving 378 calories, 24 g protein, 48 g carbohydrates, 2 g fiber, 9 g fat, 2 g saturated fat, 943 mg sodium

 

SOBA NOODLES WITH SWORDFISH, CUCUMBER AND RADISHES

6 ounces soba (buckwheat) noodles

1/4 cup low-sodium soy sauce

1 tablespoon orange juice

2 tablespoons brown sugar

1 tablespoon sesame oil

1/2 teaspoon Asian chili paste with garlic

1 pound swordfish steaks

cut into 1-inch cubes

1 cup thinly sliced radishes

1 cup thinly sliced mini cucumbers

2 tablespoons coarsely chopped basil

1. Cook the noodles according to package directions; drain and rinse under cold water. Whisk together the soy sauce, orange juice and brown sugar; toss with the noodles.

2. Combine the sesame oil and chili paste. Thread the swordfish on skewers and brush on all sides with the mixture. Grill or broil the swordfish, turning once, for a total of 6 minutes, or until the swordfish is no longer translucent in the center. Toss with the noodles, radishes, cucumber and basil and serve.

Nutritional analysis per serving 369 calories, 27 g protein, 40 g carbohydrates, 3 g fiber, 11 g fat, 2 g saturated fat, 793 mg sodium

 

PEANUT NOODLES WITH CHICKEN

8 ounces whole-grain linguine

2 cups sugar snap peas

1 red pepper cut into thin strips

1 cup matchstick or shredded carrot

2 cups shredded cooked chicken breast

2 teaspoons canola oil

1 tablespoon minced ginger

3/4 cup lower-sodium chicken broth

1/3 cup unsweetened peanut butter

1 tablespoon low-sodium soy sauce

1 tablespoon honey

1 tablespoon rice vinegar

1/4 to 1/2 teaspoon Asian chili paste with garlic

Chopped peanuts, if desired

1. Cook the linguine in plenty of lightly salted boiling water according to package directions. In the last 2 minutes of cooking, add the sugar snaps and red pepper to the pot; drain and toss with the carrots and chicken.

2. Heat the canola oil in a saucepan over medium-high, Add the ginger, and cook, stirring, 30 seconds. Add the broth, peanut butter, soy sauce, honey, rice vinegar and chili paste and cook, stirring, 5 minutes, or until somewhat thickened. Toss with the noodles and serve warm or at room temperature. Garnish with chopped peanuts, if desired.

Nutritional analysis per serving 545 calories, 39 g protein, 57 g carbohydrates, 8 g fiber, 18 g fat, 2 g saturated fat, 352 mg sodium