Recipe of the Week — Sweet and Nutty Stir-Fry
Category : Eat Right Articles , Family , Nutrition Literacy , Recipes , Vegetarian
Recipe from the American Heart Association via heart.org
After a long week of work, sometimes ordering in and watching a movie is the perfect way to spend a Friday night. However, take-out can often be high in sodium and fat, so when you can it’s better to cook for yourself at home. We promise that this recipe is easy to make and just as delicious as your local take-out place, plus it’s better for your heart!
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
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