CoSozo Living

All articles

Sweet and Nutty Stir Fry
Wed, April 1, 2015
Sweet and 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.

Ingredients
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.

More articles

Featured Contributors

Jon is a crisis intervention specialist for kids and teens. He is a professional therapist who worked for many years at Boys Town with troubled kids w...
Beth has a bachelor of science degree from Central Michigan University and a master’s in family relations from the University of Arizona. For the last...
Cole Chewins is a 2016 Grayshirt commitment to the MSU football recruiting class. The 6'7" OT has great feet and amazing agility and is a solid add f...

Popular Articles

In psychology and psychiatry, the term ‘dissociation’ is seen as a detachment of the mind from the e...
Full Blue Moon over Water
Have you ever gone to the doctor and felt like they were speaking another language when they were de...
There are few health-related subjects more misunderstood than fasting. Today, fasting is little know...

Popular Blogs

Oh, you're going to laugh alright, but not just at the funny clothes you wore, or how naïve you thou...
You can communicate and offer healing by touch.  Really? Really.    Lets first look at the langu...
It's been called the third eye and is located in the center of your forehead. You may have also hear...