Sweet and nutty stirfry

Serves 4; 1 1/2 cups per serving

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.

recipe-stirfry

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

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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

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.

 

NUTRITION ANALYSIS (per serving)

Calories 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

Sugars 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.

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