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

Bill Parravano is an international author, speaker, and teacher. He wrote “Stop Your Knee Pain Now” and “The Comfort Zone”. He’s been working with kne...
Dianne Bischoff James is the award-winning author of The Real Brass Ring: Change Your Life Course Now, a motivational speaker, and entrepreneur who sp...
Andy Greder is Sportswriter at St. Paul @PioneerPress, covering Gophers football as the beat writer.

Popular Articles

Introduction You have all the symptoms of low thyroid: cold hands and feet, no energy, weight gain i...
There are few health-related subjects more misunderstood than fasting. Today, fasting is little know...
Millions of Americans have diabetes, with more diagnosed every day. There is a new study that shows...

Popular Blogs

The holidays are upon us, and usually brings out the best in people.  I ran across this on the last...
The start of the New Year has always been my favorite time to celebrate-the New Year is a time for r...
I first became aware of the Rohingyas when I came to Thailand a few years ago. I don't know that I c...