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Black Bean Vegetable Noodle Stir-Fry

  • Prep 15 min
  • Total 23 min
  • Ingredients 12
  • Servings 4

Ingredients

2
teaspoons olive, canola or soybean oil
1
medium red bell pepper, chopped (about 3/4 cup)
1
medium green bell pepper, chopped (about 3/4 cup)
1
small onion, chopped (about 1/2 cup)
1
small zucchini, halved and cut into chunks (about 1 cup)
2
cloves garlic, finely chopped
1
bag (16 oz) shirataki noodles, drained and rinsed in hot water
1
cup black beans, drained and rinsed (from 15 or 19 oz can)
2
tablespoons reduced-sodium soy sauce
1 1/2
teaspoons sodium-free seasoning mix
2
tablespoons chopped fresh cilantro or parsley
Hot-pepper sauce
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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
Calories from Fat
30
% Daily Value
Total Fat
3 1/2g
5%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
290mg
12%
Potassium
420mg
12%
Total Carbohydrate
21g
7%
Dietary Fiber
8g
33%
Sugars
4g
Protein
6g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
60%
60%
Calcium
15%
15%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

"Bell peppers, regardless of their color, provide vitamin C also called ascorbic acid. Choosing vitamin C-rich foods keeps gums and blood vessels healthy."

Enjoy a flavorful veggie boost while keeping calories down. From Prevention® Healthy Cooking.

Shirataki noodles, prepared from Japanese yam flour, are wheat- and gluten-free. They can be purchased in Asian food stores, on the Web, or in some supermarkets.

Eat Up Slim Down Annual Recipes 2008, Volume 1 from Prevention® (2008) p. 156.

Directions

  • 1 In wok or large nonstick skillet over high heat, warm oil. Add bell peppers, onion, zucchini, and garlic. Reduce heat to medium-high and cook, stirring frequently, 4 minutes or until vegetables start to soften.
  • 2 Add noodles, beans, soy sauce, and seasoning mix. Reduce heat to medium. Cook, stirring frequently, 3 to 4 minutes longer, or until mixture is hot. Add cilantro or parsley. Toss to mix.
  • 3 Serve with hot pepper sauce.

Enjoy a flavorful veggie boost while keeping calories down. From Prevention® Healthy Cooking.

Rate and Comment

Enjoy a flavorful veggie boost while keeping calories down. From Prevention® Healthy Cooking.