Healthy Pan-Fried Noodles in Superior Soy Sauce

This classic Cantonese-style dish is packed with rich umami flavors, but traditional versions can be heavy on oil and sodium. This healthier version keeps the crispy texture and deep flavors while using whole grain noodles, lean protein, and reduced sodium ingredients.

Ingredients (4 servings)

For the Noodles & Stir-Fry:

• 8 oz whole wheat or brown rice noodles
• 1 tbsp avocado oil (or sesame oil for flavor)
• 1 cup mushrooms, sliced
• 1 small carrot, julienned
• 1 bell pepper, thinly sliced
• 2 green onions, chopped
• 1 cup bok choy, chopped
• 1/2 cup bean sprouts (optional)
• 1 tsp sesame seeds (for garnish)

For the Superior Soy Sauce:

• 2 tbsp low-sodium soy sauce
• 1 tbsp dark soy sauce (or substitute with more low-sodium soy sauce)
• 1 tbsp oyster sauce (or hoisin for a vegetarian option)
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1/2 tsp grated ginger
• 1 clove garlic, minced
• 1/2 tsp red pepper flakes (optional, for heat)

Instructions

1. Prepare the Noodles – Cook the noodles according to package instructions, then rinse under cold water and drain well.
2. Make the Sauce – In a small bowl, whisk together all sauce ingredients. Set aside.
3. Pan-Fry the Noodles – Heat ½ tbsp oil in a non-stick pan over medium-high heat. Add drained noodles and press them down slightly. Cook for 3-4 minutes per side until crispy. Remove and set aside.
4. Stir-Fry the Vegetables – In the same pan, add the remaining ½ tbsp oil and stir-fry the mushrooms, carrots, and bell peppers for 2-3 minutes. Add the bok choy and green onions, cooking for another minute.
5. Combine Everything – Return the crispy noodles to the pan, pour the sauce over, and toss everything together for 1-2 minutes until well coated.
6. Garnish & Serve – Top with bean sprouts, sesame seeds, and extra green onions. Serve hot!

Why This Version is Healthier

Uses whole wheat or brown rice noodles instead of refined noodles
Less oil for a lighter, crispier texture
Lower sodium sauce without sacrificing flavor
Packed with fiber, vitamins, and antioxidants from fresh vegetables

This dish delivers the crispy, flavorful experience of traditional pan-fried noodles with better nutrition and fewer calories. Enjoy!