Oodles of Noodles: 3 International Noodle Recipes

Mac and cheese, pho, lasagna, ramen, chicken noodle soup, and the list goes on and on – it’s pretty obvious that wherever you go in the world noodles reign supreme when it comes to comfort food. We’re sharing three delicious (and healthy!) international noodle recipes that are bound to make your list of home-cooked favorites!

Thai Peanut Stir Fry from Hilton Head Health
Serving Size: 2 cups, Serves: 4

For Stir Fry:
2 cups Creamy Peanut Butter
1 cup Rice Wine Vinegar
1 cup Water
1 cup Low Sodium Soy Sauce
1 teaspoon Ground Cayenne
1 tablespoon Minced garlic
1 teaspoon Red Pepper Flakes
1 teaspoon Onion Powder
1/8 teaspoon Salt
1/2 teaspoon Ginger
2 each Soba noodle bundles, cooked
1 teaspoon Sesame oil
1 each Red pepper, chopped
1 each Carrot, sliced on a bias
1 stalk Celery, washed, and cut on a bias
1 stalk Broccoli florets, washed, and cut medium size
12 each Crimini mushrooms, quartered
1 bunch Scallions, chopped large on a bias
1 each Pork tenderloin, cut into strips, marinated in sesame ginger marinade (4ounces raw per person)

1. Place the first 10 ingredients in a blender. Blend until smooth.
2. In large sauté pan, heat pan with sesame oil.
3. Sauté pork tenderloin for one minute then sauté peppers, carrots, celery, broccoli and mushrooms.
4. Once vegetables are soft, add in cooked soba noodles and Thai peanut sauce.
5. Sauté until all components of the stir fry are hot.

For Sesame Ginger Marinade/Sauce:
4 each Garlic, minced
2 tablespoons Ginger, fresh, minced
1 teaspoons Red pepper flakes
2 tablespoons Sesame oil
2 ½ tablespoons Brown sugar
6 tablespoons Low sodium soy sauce

1. Heat small sauté pan, add sesame oil
2. Sauté garlic and ginger, then add brown sugar, stir frequently
3. Finally add red pepper flakes and soy sauce. Let sauce reduce just a little bit then serve over stir fry.

Nutrition Facts:  Stir Fry + 1 tablespoon sauce, 400 calories | 14.5g fat 

Beef and Vegetable Lasagna from Hilton Head Health
Serving size: 1/12 of the pan, Serves: 12

4 cups Broccoli, cut small
4 cups Zucchini, cut small
4 cups Yellow squash, cut small
1 bag Spinach
1 pound Lean ground beef
1 teaspoon Kosher salt
2 teaspoon Oregano
2 teaspoon Basil
2 teaspoon Onion powder
2 teaspoon Garlic powder
1 cup Mozzarella cheese, part skim (reserve for top layer)
15 Lasagna sheets, Whole Wheat
3 cups Cottage cheese 1%
1 Tablespoon Italian seasoning
6-8 cups H3 Marinara sauce

1. Preheat oven to 350°F.
2. Steam veggies and drain well
3. Squeeze moisture out of spinach
4. Sauté beef with garlic powder, onion powder, basil, oregano, and salt then add marinara sauce to the beef mixture, about 4 cups, reserve remaining marinara
5. Turn down heat and let simmer for about 5 to 10 minutes; set aside
6. Mix cottage cheese with Italian seasoning
7. Spray oil a 9 X 13 inch pan. Place one cup of marinara sauce on bottom of pan; top with lasagna sheets; top with veggies; top with a layer of cottage cheese and meat sauce; then top with lasagna sheets. Repeat. Top last layer of noodles with sauce
8. Cover with parchment paper or plastic wrap; then cover with aluminum foil, and bake lasagna primavera for 1 hour 15 minutes
9. Remove covering and top with mozzarella and bake 15 to 20 minutes longer to brown the cheese

Chef’s Note: Cooking time can be cut down if you already cook the noodles. Also, if pan is really full to the top with all layers, be sure to place a sheet or baking pan underneath so there is no mess in your oven.

Nutrition Facts: 380 calories | 10g fat

Macaroni and Cheese from Lake Austin Spa Resort
Serves: 12

1½ cups diced onions
¾ cup diced celery
2 garlic cloves, minced
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon dry mustard
¼ teaspoon cayenne pepper
½ cup vegetable stock
6 egg whites
12 ounces 1% cottage cheese
1½ cups evaporated skim milk
2 cups (8 ounces) shredded reduced-fat cheddar cheese
10 cups cooked elbow macaroni
1½ cups fresh white bread crumbs
1 teaspoon paprika

1. Heat a skillet with nonstick cooking spray over medium heat, add onions and celery and cooked, covered, until the vegetables are soft, stirring occasionally
2. Add garlic, garlic powder, onion powder, thyme, mustard, and cayenne pepper, cook, stirring, for 30 seconds
3. Add stock and increase temperature and cook until reduced by half
4. Beat egg whites in a mixing bowl with an electric mixer until frothy Add cottage cheese, skim milk, half the cheddar cheese, and vegetable stock, mix well
5. Fold in macaroni
6. Spray a 11×17-inch baking dish lighting with nonstick cooking spray and pour macaroni mixture into dish. Top with remaining cheese and bread crumbs
7. Sprinkle paprika over the top and spray lightly with nonstick cooking spray
8. Bake at 375 degrees for 35 to 40 minutes

Nutrition Facts: 297 calories | 5g fat | 19g protein | 43g carbohydrates | 229g sodium