Sweet and Nutty Stir-Fry

Recipe - Sweet & Nutty Stir Fry

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

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
  • 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.