Doesn’t every family love pasta dinners? There’s no need to avoid them when you use whole grain noodles and load it with vegetables like I did in this one-dish meal. This would also be delicious if you add 1 – 2 cups cooked chicken breast, shrimp, or tofu.
16oz.whole grain spaghetti (use wheat/gluten-free, if needed)
1/4cupreduced-sodium soy sauce (or use any variety) (use wheat/gluten-free, if needed)
1 - 2Tbsp.sriracha (Vietnamese hot sauce)to taste
1/2limejuice only, about 2 Tbsp.
1 - 2Tbsp. pure maple syrupto taste, or use honey
1Tbsp. sesame oil
2Tbsp. canola or vegetable oil
1/2yellow or red onionthinly sliced
2lbs. broccoliabout 2 heads, cut into small florets and stems about 8 cups total
Cook the noodles in salted water according to package directions until they are al dente.
Meanwhile, in a large measuring cup, whisk together the soy sauce, sriracha, lime juice, maple syrup, and sesame oil and set it aside.
Heat the canola oil in a large nonstick or heavy skillet over medium to medium-high heat. When the oil is hot, add the onions and sauté them for about 3 minutes until they are just starting to brown.
Add the garlic and sauté it for about 30 seconds, then stir in the broccoli and about 2 Tbsp. of water.
Cover the pan, reduce the heat, and steam the broccoli for about 8 minutes until it is just fork tender, lifting the lid once or twice to stir it.
Drain the noodles, return them to the pot, add the vegetables and the sauce and stir it all together. Serve it immediately or refrigerate it for up to 3 days.
Do Ahead or Delegate: Cook the pasta and store tossed with a little oil to prevent sticking, juice the lime, make the sauce, slice the onion, peel the garlic, cut the broccoli, saute the vegetables, or fully prepare and refrigerate the dish.Scramble Flavor Booster: Add 2 Tbsp. tahini, peanut, or almond butter to the sauce, top the dish with 1 – 2 Tbsp. toasted sesame seeds or thinly sliced scallions or chives.Tip: Get the most for your broccoli buck. Eat your stems! While many of us prepare broccoli by cutting it into florets and discarding the stems, this broccoli “extra” has its own nutritional benefits. The stems are actually higher in fiber than the florets.Nutritional Information Per Serving (% based upon daily values): Calories 303, Total Fat: 7g, 11%; Saturated Fat: 1g, 2.5%; Cholesterol: 0mg, 0%; Sodium: 271mg, 11.5%; Total Carbohydrate: 53g, 17.5%; Dietary Fiber: 9g, 37%; Sugar: 7g; Protein: 11gLike this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!