Day 17 of the Kickstart

Soy is a controversial topic in the media. Read what the science says (PDF).
 

If you like ramen noodles, you will love this dish, and it’s both easy and economical.

Recipe of the Day: Fast Lane Chow Mein
Makes 6 1-cup servings

This chow mein takes just minutes to prepare and is a delicious way to load up on nutritious vegetables. Ramen soups are sold in natural food stores and many supermarkets. Be sure to choose a vegetarian brand in which the noodles are baked rather than fried.

1 1/2 cups water, divided
1 small onion, chopped
2 garlic cloves, minced
1 celery stalk, thinly sliced
1 cup sliced mushrooms (about 1/4 pound)
1/2 cup thinly sliced green cabbage
1 cup chopped bok choy or broccoli florets
2 packages vegetarian ramen soup

Heat 1/2 cup of water in a large pot. Add onion and garlic and cook until onion is soft, about 5 minutes.

Add celery, mushrooms, cabbage, and bok choy or broccoli.

Break ramen noodles into pieces and add to vegetables along with one of the ramen seasoning packets and remaining 1 cup of water. Stir to mix, then cover and cook over medium-high heat until vegetables and noodles are tender, 5 to 7 minutes. Stir occasionally and add a bit more water if mixture begins to stick.

Per 1-cup Serving 
Calories: 90
Fat: 0.6 g
Saturated Fat: 0.1 g
Calories from Fat: 5.7%
Cholesterol: 0 mg
Protein: 3.6 g
Carbohydrates: 17.6 g
Sugar: 1.2 g
Fiber: 1.6 g
Sodium: 397 mg
Calcium: 27 mg
Iron: 1 mg
Vitamin C: 5.8 mg
Beta Carotene: 363 mcg
Vitamin E: 0.1 mg

From Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D..