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