Nutritional Gravy Noodles: A Step-by-Step Recipe183

Gravy noodles, known as 卤面 (Lu Mian) in Mandarin, are a popular and comforting dish in Chinese cuisine. It consists of tender wheat noodles coated in a rich, flavorful gravy made from meat, vegetables, and seasonings. This dish is not only delicious but also packed with nutrients, making it a satisfying and wholesome meal.

In this comprehensive guide, we will delve into the nutritional benefits of gravy noodles and provide a step-by-step recipe to create this delectable dish at home. By following these instructions, you can enjoy a nutritious and flavorful meal that nourishes your body and delights your taste buds.

Nutritional Benefits of Gravy Noodles

Carbohydrates: The wheat noodles provide complex carbohydrates, which are an essential source of energy for the body. These carbohydrates are slowly digested, providing sustained energy throughout the day.

Protein: The meat and vegetables in the gravy are excellent sources of protein. Protein is crucial for building and repairing tissues, maintaining muscle mass, and supporting cell function.

Vegetables: The gravy typically includes a variety of vegetables, such as carrots, celery, onions, and bell peppers. These vegetables provide vitamins, minerals, and antioxidants, which are essential for overall health and well-being.

Low in Fat: Gravy noodles are relatively low in fat, making them a healthier choice compared to other noodle dishes. The gravy is thickened with cornstarch or flour instead of oil, resulting in a flavorful yet light sauce.

Sodium Content: It's important to note that gravy noodles can be high in sodium. Soy sauce and other salty ingredients are commonly used to season the gravy. If you have concerns about sodium intake, use these ingredients sparingly.

Step-by-Step Recipe for Nutritional Gravy NoodlesIngredients:
For the Noodles:
- 1 pound wheat noodles (such as ramen or udon)
- Water for boiling
For the Gravy:
- 1 pound ground pork or beef
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup chopped carrots
- 1 (14.5 oz) can of diced tomatoes (undrained)
- 1 cup low-sodium chicken broth
- ½ cup soy sauce
- 2 tablespoons cornstarch
- 1 teaspoon five-spice powder
- ½ teaspoon black pepper
- 2 green onions (chopped, for garnish)
Instructions:
1. Cook the Noodles:
- Bring a large pot of water to a boil. Add the noodles and cook according to the package directions. Drain the noodles and set them aside.
2. Prepare the Gravy:
- In a large skillet, brown the ground pork or beef over medium heat. Drain any excess fat.
- Add the onion, celery, and carrots to the skillet and sauté until softened.
- Stir in the diced tomatoes, chicken broth, soy sauce, cornstarch, five-spice powder, and black pepper.
- Bring the mixture to a simmer and cook until thickened, about 5-7 minutes.
3. Combine the Noodles and Gravy:
- Add the cooked noodles to the gravy and stir to combine.
- Cook over low heat for a few minutes, or until the noodles are heated through.
4. Garnish and Serve:
- Transfer the gravy noodles to serving bowls.
- Garnish with chopped green onions and enjoy!

Tips for Making the Most of Your Gravy Noodles- For a vegetarian version, replace the ground pork or beef with tofu or tempeh.
- Add other vegetables to your gravy, such as mushrooms, bok choy, or snow peas.
- Adjust the amount of soy sauce to your taste preference.
- Serve gravy noodles with a side of rice or steamed vegetables to complete your meal.
- Refrigerate leftovers for up to 3 days. Reheat in a skillet or microwave before serving.

Conclusion

Nutritional gravy noodles are a delicious and satisfying dish that can be enjoyed as part of a balanced diet. By incorporating a variety of vegetables, lean protein, and complex carbohydrates, this dish provides essential nutrients for optimal health and well-being. Following the step-by-step recipe outlined in this guide, you can create a nutritious and flavorful gravy noodle dish that will nourish your body and delight your palate.

2025-01-04

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