Sweet & Nutty Stir-Fry

  • Serves: 4; 1 1/2 cups per serving


Ingredients

Pasta
4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder

Sauce
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
1/3 cup fresh orange juice
2 teaspoons grated orange zest

Stir-Fry
1 teaspoon canola or corn oil
1/2 cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded) red cabbage
1 cup matchstick-size carrot pieces
1/2 cup unsalted peanuts, dry-roasted

Cooking Instructions

Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander.

Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute. Stir in the broccoli, cabbage, and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.

Transfer the pasta to a serving platter. Top with the broccoli mixture. Pour the sauce over all. Sprinkle with the peanuts.

Cook's Tip

When you crave takeout but don’t want to load up on saturated fat and sodium, try this quick and crunchy meatless meal-in-one.

Adding curry powder to the pasta water not only imparts flavor but also provides a bright yellow color.



Nutritional Analysis
Per serving
Calories Per Serving
305
Total Fat
11.5 g
Saturated Fat
1.5 g
Trans Fat
0.0 g
Polyunsaturated Fat
4.0 g
Monounsaturated Fat
5.5 g
Cholesterol
0 mg
Sodium
261 mg
Carbohydrates
44 g
Fiber
7 g
Sugar
14 g
Protein
12 g

Dietary Exchanges


2 1/2 starch
1 vegetable
1/2 very lean meat
1 1/2 fat




This recipe is brought to you by the American Heart Association’s Face the Fats campaign. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at deliciousdecisions.org.