Heart Healthy
When you crave takeout, but don’t want to load up on saturated fat and sodium, try this quick, crunchy, meatless one-dish meal.
Print Recipe
Sweet and Nutty Stir-Fry
-
Cook Time:
10
-
Servings:
4
-
Serving Size :
1 1/2 cups
Ingredients
Pasta
-
4 ounces vermicelli or spaghetti -
2 teaspoons curry powder
Sauce
-
2 tablespoons sugar -
2 tablespoons soy sauce -
2 tablespoons balsamic vinegar -
1 teaspoon cornstarch -
1/4 teaspoon red pepper flakes -
1/3 cup orange juice -
2 teaspoons orange zest
Stir Fry
-
1 teaspoon canola oil OR -
1 teaspoon corn oil -
1/2 cup onion -
2 cups broccoli florets -
1 cup red cabbage -
1 cup carrots -
1/2 cup peanuts
Directions
Tip: Click on step to mark as complete.
-
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, 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.
Cooking Tip: Adding curry powder to the pasta water not only imparts flavor, but also provides a bright yellow color.
Tip:
Taste nuts and seeds before using them. Their high fat content means they can become rancid over time if they aren't stored properly. It's best to store them in an airtight container at room temperature for up to one month, in the refrigerator for up to three months, or in the freezer for up to one year.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| 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 | |
| Total Carbohydrate | 44 g | |
| Dietary Fiber | 7 g | |
| Sugars | 14 g | |
| Protein | 12 g | |
Dietary Exchanges
2 1/2 starch, 1/2 very lean meat, 1 vegetable, 1 1/2 fat
-
Cook Time:
10
-
Servings:
4
-
Serving Size :
1 1/2 cups
Ingredients
Pasta
-
4 ounces vermicelli or spaghetti -
2 teaspoons curry powder
Sauce
-
2 tablespoons sugar -
2 tablespoons soy sauce -
2 tablespoons balsamic vinegar -
1 teaspoon cornstarch -
1/4 teaspoon red pepper flakes -
1/3 cup orange juice -
2 teaspoons orange zest
Stir Fry
-
1 teaspoon canola oil OR -
1 teaspoon corn oil -
1/2 cup onion -
2 cups broccoli florets -
1 cup red cabbage -
1 cup carrots -
1/2 cup peanuts
Directions
Tip: Click on step to mark as complete.
-
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, 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.
Cooking Tip: Adding curry powder to the pasta water not only imparts flavor, but also provides a bright yellow color.
Tip:
Taste nuts and seeds before using them. Their high fat content means they can become rancid over time if they aren't stored properly. It's best to store them in an airtight container at room temperature for up to one month, in the refrigerator for up to three months, or in the freezer for up to one year.