Whole wheat noodles with peanut sauce and chicken

This dish will be a big hit at your next potluck or dinner party. Whole wheat spaghetti is complemented by a savory peanut sauce. Tofu or chicken keeps calories in check and gives the sauce a velvety consistency.

This recipe takes 35 minutes to prepare, 8 to 10 to cook, and serves 8. Here's what you'll need:

Dressing

• 125 ml (1/2 cup) natural-style peanut butter
• 75 ml (1/3 cup) low-fat firm silken tofu
• 50 ml (1/4 cup) reduced-sodium soy sauce
• 45 ml (3 tbsp) lime juice
• 3 garlic cloves, minced
• 30 ml (2 tbsp) firmly packed light brown sugar
• 3 ml (3/4 tsp) crushed red pepper

Pasta

• 340 g (12 oz) whole wheat spaghetti
• 10 ml (2 tsp) toasted sesame oil
• 350 g (2 1/2 cups) shredded cooked skinless chicken breast
• 100 g (1 cup) grated carrots (2 to 4 medium)
• 1 small finely diced red bell pepper
• 110 g (3/4 cup) grated seedless (English) cucumber (1/4 medium)
• 75 ml (1/3 cup) coarsely chopped fresh cilantro leaves
• 50 ml (1/4 cup) chopped scallions
• 45 ml (3 tbsp) unsalted dry-roasted peanuts, chopped
• Lime wedges

For a vegetarian version, substitute diced, baked, seasoned tofu for the chicken. If you're making the salad ahead, it's best to prepare all of the components and toss the salad with the dressing shortly before serving.

1. Bring a large pot of lightly salted water to a boil for cooking the spaghetti.
2. To make the dressing: Combine all of the dressing ingredients in a food processor. Process until smooth and creamy, stopping once or twice to scrape down the sides of the bowl. Set aside.
3. To make the salad: Cook the spaghetti in the boiling water, stirring often, until al dente (just tender), six to nine minutes, or according to package directions. Drain and rinse with cold running water. Transfer to a large bowl. Drizzle with the oil and toss to coat.
4. Add the chicken, carrots, and red pepper to the spaghetti. Add the peanut dressing and toss to coat. Sprinkle with the cucumber, cilantro, scallions, and peanuts. Serve with the lime wedges. One serving is 275 millilitres (1 1/4 cups)

Each delicious serving contains the following:

• 364 Calories
• 22 g Protein
• 43 g Carbohydrates (8 g fibre)
• 13 g Total fat (2 g saturated fat)
• 28 g Cholesterol
• 560 mg Sodium.

This pasta dish is a step above standard pasta recipes with boring old tomato sauce. It's bursting with unique flavours and is more nutritionally complete with the protein offered from the chicken or tofu. Whip it up and try it for yourself.