Loaded Sesame Noodles image

Protein, vitamins A, C, and E, and B vitamins optimize your baby’s cell, brain, nervous system, bone, and muscle development, plus all these nutrients are excellent for you.

SERVES 5; MAKES ABOUT 5 CUPS

A delicious salad popular with readers for years. This new version includes two protein options. Feel free to change the ingredients, including grated carrots, broccoli or cauliflower florets, zucchini slices, or edamame. Gluten-free? Use gluten-free noodles and wheat-free tamari. If you have toasted seeds on hand, add them as a garnish. This salad can be made a day ahead, but the spinach should be added just before serving. These noodles keep for three days refrigerated.

8 ounces dried udon or enriched linguine noodles

3 tablespoons toasted sesame oil

¼ cup light soy sauce or tamari, or to taste

1 tablespoon seasoned rice vinegar, or to taste

1 garlic clove, minced or ½ teaspoon garlic powder

1 cup seeded and sliced red bell pepper

2 cups packed baby spinach leaves or watercress leaves

⅓ cup pumpkin or sunflower seeds

PROTEIN OPTIONS

1½ cups cooked chicken breast, beef, shrimp, or 15 ounces sautéed extra-firm tofu

• Cook the noodles according to the package directions. Drain and place in a large bowl.

• Add the sesame oil, soy sauce, rice vinegar, and garlic to the noodles and toss to coat. Add the remaining ingredients, including your choice of protein options, and toss gently until well combined. Adjust the seasoning, adding more oil or vinegar as needed, and serve.

Meal ideas

• Reduced-fat milk or yogurt

• Fresh fruit (Refreshing Fruit Salad, here)

Meal ideas and tips for diabetes

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

• Fresh fruit, 1 CARB

1 heaping cup noodles with chicken: Calories: 302 cals; Protein: 19 g; Carbohydrates: 30 g; Fat: 13 g; Fiber: 5 g; Sodium: 552 mg; Vitamin A: 1,678 IU; Vitamin C: 35 mg; Vitamin E: 3 mg; B6: 0.4 mg; Thiamine: 0.4 mg; Copper: 0.3 mg; Magnesium: 101 mg; Phosphorus: 293 mg; Selenium: 14 mcg; Zinc: 2 mg; 2 CARBS

1 heaping cup noodles with tofu: Calories: 300 cals; Protein: 15 g; Carbohydrates: 31 g; Fat: 15 g; Fiber: 6 g; Sodium: 528 mg; Vitamin A: 1,670 IU; Vitamin C: 35 mg; Vitamin E; 3 mg; Vitamin K: 49 mcg; Thiamine: 0.4 mg; Copper: 0.4 mg; Iron: 4 mg; Magnesium: 114 mg; Manganese: 0.8 mg; Phosphorus: 286 mg; Selenium: 13 mcg; Zinc: 3 mg; 2 CARBS