I know that one of my problems with not eating as healthy as I'd like is that I am so knackered at the end of most days and pre-processed food just seems quicker and easier than making myself something more nutritious. So - I want to come up with a repertoire of quick, easy to make, tasty and good meals for the end of the day. This is one dish I made this week and yum, yum, yum. I timed myself and it took me 20 minutes from start to finish.
Steamed Veggies with Peanut Sauce on Buckwheat Soba Noodles
1. Put water on the stove and bring to a boil.
2. While waiting for water to boil, cut up some veggies (I did broccoli, zucchini and sweet potato) and put them in a bamboo steamer.
3. When water is boiling, throw buckwheat noodles into the water (I use about 1/3 of a package of Mitoku 100% Soba*) and put the bamboo steamer on top of the pot.
4. While noodles and veggies are cooking, mix up the Quick Peanut Sauce** from Deborah Madison's Vegetarian Cooking for Everyone.
5. Remove steamer, drain noodles, put noodles and veggies on a plate and glop on the peanut sauce.
* Mitoku 100% Soba noodles are made with 100% buckwheat. I prefer these over the ones made with 40% or less buckwheat. Buckwheat is highly underutilized considering all it's health benefits.
**Quick Peanut Sauce (modified slightly)
3 tbsp unsweetened peanut butter
2 tbsp rice wine vinegar
1 plump clove garlic, minced
2 tsp soy sauce
1 tsp brown sugar
1/2 tsp chile oil (I use Red Rooster chile garlic sauce instead)
Combine everything and then add 2 to 4 tbsp hot water to make it the consistency you want.
Nutritional Info
I plugged the all the ingredients I used into FitDay and this is what I got:
545 calories
25 grams of fat
65 grams of carbs
22 grams of protein
12 grams of fibre
The number of fat grams may look scary - but keep in mind the whole picture - it's good fat and there is also a good amount of fibre and nutrients accompanying it. And you can cut it down by doing what I do - buy all natural peanut butter, let it sit until a good chuck of the oil rises to the top and then pour that oil off before you use it the first time.
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