Test Kitchen: Lo Mein Noodles & Zoodles

Caroline Kohler SAR ’19 ’20

Getting plenty of vegetables in your diet can be challenging, so this recipe features a healthy addition that makes it easier! By including spiralized zucchini in this lo mein recipe, you have a fun and delicious dish featuring long noodles, crunchy zoodles, and a savory broth.

What We Liked

  • Once all the ingredients were prepared, this recipe cooked very quickly. The zoodles only need about 5 minutes of cooking!
  • The sesame oil, spices, onions, and zucchini ended up forming an incredible broth for the lo mein.

Tips and Tricks

  • We chose to have some fun with the spiralizer at Test Kitchen, but you can also buy zoodles pre-made. This saves time and makes this a 15-minute recipe!
  • Add tofu or roasted chicken for extra protein!
  • Choose whole grain noodles, or add a whole grain roll on the side, to provide energy from carbohydrates, and additional vitamins and minerals!
  • If you’re short on time, you can skip the step of salting the zoodles. We found that the water they release while cooking actually added to this recipe.
  • This recipe makes good leftovers that are delicious warmed up or cold for lunch.

Zoodle, Carrot, and Noodle Lo Mein
Recipe modified from Liz’s Healthy Table
Yield: 6 servings
Ingredients:
2 teaspoons toasted sesame oil
3 green onions, sliced into thin rounds (white and light green parts, ~⅓ cup)
1 clove garlic, minced
6 tablespoons light teriyaki sauce
2 teaspoons cornstarch
1 teaspoon freshly grated ginger
1 Box (16 oz) Whole Grain Pasta
3 medium carrots (~12 ounces), spiralized into 6-inch strands (2 cups)
3 large zucchini (about 2 pounds), spiralized into 6-inch strands (11 cups)
1 cup frozen shelled edamame, cooked according to package directions

 Directions:

  1. Cook pasta according to instructions on the box
  2. Heat the oil in a wok or large nonstick skillet over medium-low heat. Add the green onions and garlic and cook, stirring frequently until the onions are softened and the garlic is fragrant, about 3 minutes.
  3. Meanwhile, in a small bowl, whisk together the teriyaki, cornstarch, and ginger until well combined.
  4. Add the sauce and the zucchini and carrot noodles to the wok, stirring frequently. Increase the heat to medium high and cook, stirring frequently, until the noodles soften, about 7 minutes. Stir in the edamame until heated through, about 1 minute.

* If making this recipe at home, consider adding chopped rotisserie chicken for additional protein. Lo Mein can also be topped with chopped, roasted unsalted peanuts for additional flavor and crunch.